Warm up Exercises
Many people skip the warm up or believe warm up exercises are an inconsequential part of their workout, but that could not be further from the truth.
The warm up is the prime opportunity to prepare your body for the workout, and even prepare to break a personal record.
In this article, I provide eleven of the best warm up exercises.
1. Inchworm Warm up Exercise
The inchworm exercise is one of the best warm up exercises. It warms up the hamstrings, calves, lower back, scapula, wrists and torso.
To perform the inchworm exercise, start with hands planted on floor with feet flat and legs straight. Walk hands out one at a time until you are in a long arm plank position. Then walk back with hands to start position and stand up.
2. Over and Under Hurdles Warm up Exercise
The over and under hurdles exercise will bring you back to your track and field days. This move is a good choice to warm up those hips and prepare for high intensity workouts, including jumping and plyometrics training.
To complete the Over and Under Hurdles Exercise, stand in front of hip high hurdles placed about five to six feet apart. Alternate stepping sideways over the hurdles and under the hurdles. Perform about five reps before switching direction.
3. World’s Greatest Stretch Warm up Exercise
This is one of many warm up exercises that improves full body mobility and gets you ready to squat, deadlift, or press.
To perform the World’s Greatest Stretch, stand on two feet side by side. Walk out with hands to long arm plank. Place one foot beside hand, bending knee. Keep back leg straight. Use inside hand to open up toward ceiling, rotating through your upper back. Hold one count. Then put hand down, foot back and repeat on the other side. Try 5-6 on each side.
4. Turkish Get up Exercise
The Turkish Get up warms up the upper and lower body while improving overhead stability. You can do this without weight or with a light kettlebell.
To do a Turkish Get Up, lay on side with knees bent, kettlebell nestled in top hand with other hand on top. With both hands on kettlebell, roll to back, with kettlebell side leg bent to 90 degrees (abducted at 45 degree angle) and other leg straight (abducted at roughly 30 degrees). Use both hands to press kettlebell over one shoulder.
Remove top hand and place arm straight parallel to leg. With kettlebell arm straight over shoulder, perform a partial sit up and shift straight arm to bent at elbow. Lift bottom arm and place hand beside hip, with arm straight. Lift hip and sweep straight leg through and place knee down so in a lunge position. Pivot torso and stand up tall, keeping kettlebell overhead. Reverse to start position and switch sides.
5. Sled Push Warm up Exercise
A quick and easy sled push warms up the hips, thighs, torso and the upper body. It also warms up the lower legs and ankles, so it is a great drill before running or jumping.
The sled push is simple to perform. Position yourself in front of a sled with arms either straight or bent. Drive legs forward one at a time, using hips and thighs to power the sled forward. Make sure you keep back straight and gaze slightly forward.
6. Marching Warm up Exercise:
Marching is a quick, no equipment way to raise the heart rate and prepare the lower body for training. Add a load at the shoulders to warm up the core and prepare for bracing.
This exercise is simple to do. Alternate lifting each legs for one or two minutes.
7. Lunge Warm up Exercise
Lunges can raise the heart rate and activate the lower body muscles. It is a great exercise before lower body workouts.
To do the lunge, stand tall. Step forward in front of hip. Bend both legs to 90 degrees while lifting back heel off the ground. Stand back up and repeat on the other side. Perform 8-10 reps on each.
8. Squat Exercise
Squatting warms up the hips, knees and ankles. Performing the squat as part of your daily warm up can even improve your squat proficiency.
To squat, assume a hip width stance with toes turned out 5-30 degrees. Bend knees and hips until you reach depth, with back straight. Return to the starting position. Perform 8-10 reps here.
9. YTIW Shoulder Exercise
The YTIW shoulder exercise improves posture, stability and warms up your shoulders for the bench press.
To do the YTIW shoulder exercise, get into a hip hinge position or lie face down on an incline bench, and practice making the letters Y, T, I and W with your arms. Aim to pull your shoulders back and down with each drill.
10. Cossack Squat Exercise
The Cossack Squat really loosens up the hips and improves hip stability. This exercise is a great choice before squats or any exercise in the sumo stance.
To do the Cossack Squat, take a big step out to one side. Perform a single leg lunge, straightening your other leg to feel a deep adductor stretch.
11. Band Walk Exercise
The band walk exercise warms up the hips to perform the squat and deadlift.
To do the band walk exercise, position a band right below the knees. Keeping feet facing forward and knees bent, push knees into the band. Take a small step out to one side with both feet. Perform 6-12 steps on each side before repeating on the other side.
