You can always modify the Warmup to suit your level of fitness and experience via changing the reps and sets, and increasing the rest time. Lowering the weights helps a lot as well, and you can do a double leg instead of single leg if that works better for you.
If you’re a Powerlifter this is a waste of time 5-10mins Warmup is good enough. Mobility or dynamic stretches. If you’re not powerlifting then this can work for you. My opinion based of my experience & ppl I trained.
@@whoelsebutthekidace makes sense. If someone is not a powerlifter I guess they aren't deadlifting often anyway but if you are comfortable with the technique this seems overkill
@@HonkeyKongLive Yeah some of the best deadlifters out there dont do 12 sets to warm up before touching Bar. I just make sure my mobillity is good, then i raise my pulse via light exercise, and then i start deadlifting with an empty bar. Once i got to around 25% of my desired weight for that day, i do a 10 second slow rep to see if im unstable anywhere in the lift. I then proceed to do work up sets till i get to my working sets. No more than 9 sets in total. I dont need to do 12 sets before that, fuck that lol
I followed this warmup before deadlift for the last few weeks, can feel the difference while actual lift and also post workout my lower back is less fatigued.
My big 5 are snatch, clean & jerk, front squat, push press and overhead press Deadlift is overrated because with large weights it fries your nervous system and making you slower and reduce coordination And with moderate weights there is kind of no point
Everybody needs to stop bitching and appreciate the wealth of knowledge this man shares. I wish I had this info when I was in highschool instead of all those bodybuilding and men’s “health” magazines. Thank you 🙇♂️
Want to know how to warm up for deadlift? Just deadlift lighter and refine your deadlift form. I would use ONE of these routines and then slowly increase in weight with my deadlift while also being vigilant on how my body feels. Go home and then stretch appropriately. THAT will get your deadlift better.
Agreed, not knocking this warm up but being 6’8” my deadlift needed some serious work and attention. I can really only hyper focus on 1 cue at a time, kudos if you can do more 😅
That’s exactly what i do. I start light do a few reps, making sure it feels good. I’ll go up in weight and continue if it everything feels good i go heavy. If it doesnt feel good at any time i go back down in weight and figure out what the issue is. Usually If something is off I forgot to “pack my lats”
For everyone saying it’s a whole workout within itself, you’ll stay weak if you don’t prime your muscles for proper usage, using lightweight and quick high reps you will not be too tired to then do a more compounded workoout. Keep your form, breaking your form will tire you out before any high rep warm up will
Hello Dr. Aron, i have been a religious follower of your advices that you have provide for our betterment, your advices have also helped me to improve my wormup routine and eventually get rid of a 5yr long shoulder pain. Recently i have started to feel a slight muscle pain in the middle of my chest muscles and after searching a bit i believe the symptoms match those of costochondritis. Can you please make a video to imporve this condition of mine. Thank again sharing your wonderful knowledge with you. 🙏 lotts of love from India.
I don't disagree with the warmup selections, but performing each one for 20 reps 3/4 sets before a deadlift day isn't ideal. If I'm training for strength which most of the time, deadlifts are, then I need to conserve as much energy as possible, I wouldn't burn them on the warmups.
Having done Dan John's Ten Thousand Swing Challenge twice, I can say with a matter of certainty that the guy is pulling the kettlebell too high which is not the purpose of the hip thrusting Kettlebell Swing movement. Ideally the shoulders should remain packed with the bell rising to chest height, then hiked backwards as the lats engage with the bracing of the core at the top of the movement. Those swings in the video will lead to neck strain...
@@PTChrisNijkamp Well, the paper doesn’t change much tbh. Even though I don’t work as a PT, I finished PT as well. I also finished half trough physiotherapy (switched careers). And I also have been lifting for 10+ years. Guess what? Most PT don’t know what they are doing, they don’t see/understand the biomechanics, posture etc… I literally forgot when I saw a PT correcting the “right way” a client in last few years. They literally don’t know what they are doing…when working out by themselves, especially when working with clients. So no, unless you’re Olympic calibre trainer, that paper doesn’t mean much.
@@AK_Catholic_Traditional education etc aside, here's my take. I think the goal of a physical therapist and coach should be to shorten the warm-up as much as possible. When I competed in weightlifting my warm up was 45 minutes. Foam rolling, stretching, "activating", etc. Then I minimised it down to 15 minutes or so, and nowadays it's about 2 minutes because I've got a perfectly healthy body and there's NO need to do all these exercises that will tire me out more than anything. Squat U said in this video something like "If you do these correctly, your glutes and hams will be burning like crazy" THAT’S NOT GOOD FOR PERFORMANCE, that means you've gone way overboard with it. If you're healthy do a couple shoulder rotations, upper body rotations, bend over and stretch the hams for a few seconds, done. There's no need to do an entire workout before your workout, I've been there, done that, not worth
@@PTChrisNijkamp 2 minutes? If you’re working out with rubber bands, maybe. Small risk of injury. Lifting weights??? No. And you’re a PT. Ask any serious lifter, specifically one who does strength sports - strongman, powerlifter, olympic lifter. Their warmup is your work out. Specially those that have been active and competitive for 15-20 years… 2 minutes says you’re a beginner strength wise. Even if not, you’ll never be very long doing it this way. Also as a PT - you should know that doing stretching before working is bad for performance and leads to injuries. Dynamic stretching is different of course. His statement about burning like crazy is bad and will lead to decreasing in performance? One set of rubber band tricep extension with 25 reps makes it burn. You really think it will decrease performance? Even 3-4 sets like this… you really think it decreases performance that much? Few percentage maybe, but in the long run, you will definitively be stronger. When I do 3-4 sets like this, my elbows are are hot and lubricated…. synovial fluid is increased. This literally takes 10 minutes you realise that? Disappointment in PT’s increasing every day
I just deadlift to warm up for deadlifts. then just show some tlc to whatever feels tight. I’ll just do the bar or 135 to kinda just stretch out and engage everything. Works better for me than doing other stuff.
If you’re a Powerlifter this is a waste of time 5-10mins Warmup is good enough. Mobility or dynamic stretches. If you’re not powerlifting then this can work for you. My opinion based of my experience & ppl I trained.
40 minute warmup?! 3 exercises at 25 reps for 4 rounds. Let's just say each rep is 3 seconds (single leg bridge 1 second concentric, eccentric and isometric - yeah 3 seconds; squat swings probably 2 seconds; bent shrugs probably 3). 25 reps x 4 rounds = 100 reps, 100 reps x 3 exercises + 1 for other single leg = 100 x 4 = 400 reps x 3 seconds effort = 1200 seconds. Add another 3 seconds for rapid rest and setup time = 1200 x 2 = 2400 seconds. 2400 seconds ÷ 60 seconds = 40 minutes. 40 minute warmup? Either my calculation is wrong, or this is a full workout instead of a warmup. A warmup should be 5 to 20 minutes.
Your calculation is wrong. You doubled the length of a workout to account for transitions. Think about why this is wrong. Do you transition between EVERY rep?
Would you do all the 3 exercise as one round repeated 4 times or would you do each individual exercise 4 times in a row and move on to the next exercise ?
Hm maybe I'll try this for half the no. reps and sets, because I really don't have time to do the whole thing. I do warm up sets in my deadlift too so my whole deadlift exercise would take almost half my total gym time for that day. I want to have time for the rest of my exercises too
I'm will do this someday, then after that I'm gonna edit this comment to write my results. Edit: i started with 120lbs deathlift with back pain and bad posture, so I used the shorts routine to see if it improved, 2 months later I was at 160lbs feeling less stress on my back and greater stability, now I am at 180lbs with not back pain and my posture is right, sorry for my bad English. Also i weight 167.5lbs and 5'11 tall, I'm trying to improve in the next month so see ya.
Man earlier today I was fucking around and it’s my rest day but I was bored so I decided to just do one rep of 165 with no warmup at all(I know it sounds light but my pr is 225 and I’m 14) and man I don’t think it was the greatest idea because 165 has never felt that heavy and now my ass cheeks are all sore
Lol people just need to modify the length. The concept is there. No way in hell I'd do it for 4 rounds, but one round with a few less reps is perfectly fine and time efficient for a warmup.
don't listen to the bs Deez Nuts dude is spewing, sumo is perfectly fine. with that said, sumo will use less spinal erectors and more quads over the conventional deadlift. given the things this drill warms up (hamstrings, glutes, upper back, traps and lats), it's probably very much fit for sumo deadlifters too. the lifter himself somewhere in the start of the vid takes a sumo stance if you watch closely
I do literally 3 exercises 1 easy set before deadlifting. RDLs deadhangs and pause body weight squats. You guys don’t need these elaborate warmups keep it simple people 😂
Yea what is the basis of this warm up volume.. four sets??? The yougner you are, the less warm up you need. so if varies per person. I dont see how anyone woul dneed more than 2 sets of these to be fully warmed up.
In the full video, they do make a point to say that these movements can and should be tailored to your specific needs. They are just laying a foundation.
I mean yeah it would definitely be better but I don't got time to do that, easier to deadlift lighter weights and work up to the set. Girls at my gym will happily do stuff like this before doing 135lb rdls tho.
Just workout for Christ sake. “Ok time to put 10x compression through the spinal discs and risk crippling our selves even with correct form” yes it is rare, but this lift is so shit for athletes.
20-25 reps EACH? I'm sure that will warm you up like hell but at what cost? Sounds like so much energy waste. Is this in addition to warm up sets for deadlift?
20-25 reps, but nowhere near failure. Energy expenditure(or lack of) is one of the reasons why Wenning started doing these. He found that he was often fatigued at the end of strength competitions, which ultimately resulted in lack of strength-results as well. So many powerlifters are afraid of energy wastage, that it ultimately results in weak overall energy. In addition, these exercises can help with injury prevention (as long as the muscles are pumped but not fatigued) and for pre-activation of the muscles involved in the movement (example: Chest-dominant benchers usually struggle to properly warmup or pre-activate their triceps with a normal warmup sequence). I do normal warmup sets as well, but usually with more emphasis on explosiveness
Sounds like I will get tired before the main event
You can always modify the Warmup to suit your level of fitness and experience via changing the reps and sets, and increasing the rest time. Lowering the weights helps a lot as well, and you can do a double leg instead of single leg if that works better for you.
Fr, 4 rounds of 60-75 reps a piece hot damn. I can't injure myself if I can't lift a working weight.
If you’re a Powerlifter this is a waste of time 5-10mins Warmup is good enough. Mobility or dynamic stretches. If you’re not powerlifting then this can work for you. My opinion based of my experience & ppl I trained.
@@whoelsebutthekidace makes sense. If someone is not a powerlifter I guess they aren't deadlifting often anyway but if you are comfortable with the technique this seems overkill
@@ppp-ai yeah I tried that method before but I would tire out my muscles. So couldn't go as heavy.
Matt is the longevity king in powerlifting
3 exercises, 4 rds, 25 reps? How much time will it take?
yeahhhhh i aint got time for that
About 15min if you do it right. It's not long. And the benefit is you won't get injured and will lift heavier.
@@yournightmare5576 If you don't have time to warm up, you don't have time to lift maximal loads.
@@HonkeyKongLive Yeah some of the best deadlifters out there dont do 12 sets to warm up before touching Bar. I just make sure my mobillity is good, then i raise my pulse via light exercise, and then i start deadlifting with an empty bar. Once i got to around 25% of my desired weight for that day, i do a 10 second slow rep to see if im unstable anywhere in the lift. I then proceed to do work up sets till i get to my working sets. No more than 9 sets in total. I dont need to do 12 sets before that, fuck that lol
Id try this on a maxout day
I followed this warmup before deadlift for the last few weeks, can feel the difference while actual lift and also post workout my lower back is less fatigued.
3 exercises for 4 rounds each, bro does a whole workout before his actual workout
Definitely need this for all of the big 5, deadlift, squat, bench, row and overhead press
Pull ups would make this list complete ✅
My big 5 are snatch, clean & jerk, front squat, push press and overhead press
Deadlift is overrated because with large weights it fries your nervous system and making you slower and reduce coordination
And with moderate weights there is kind of no point
Everybody needs to stop bitching and appreciate the wealth of knowledge this man shares. I wish I had this info when I was in highschool instead of all those bodybuilding and men’s “health” magazines. Thank you 🙇♂️
For people who aren't that advanced I recommend doing a 2-foot bridge at first, which is also nice because it saves time lol
Man I love your content I think the most. Deadly the squat swings. I do them often to open up my hip flexor
Want to know how to warm up for deadlift? Just deadlift lighter and refine your deadlift form. I would use ONE of these routines and then slowly increase in weight with my deadlift while also being vigilant on how my body feels. Go home and then stretch appropriately. THAT will get your deadlift better.
Agreed, not knocking this warm up but being 6’8” my deadlift needed some serious work and attention. I can really only hyper focus on 1 cue at a time, kudos if you can do more 😅
That’s exactly what i do. I start light do a few reps, making sure it feels good. I’ll go up in weight and continue if it everything feels good i go heavy. If it doesnt feel good at any time i go back down in weight and figure out what the issue is. Usually If something is off I forgot to “pack my lats”
The guy demoing the glute bridge has huge hammies.
“The guy” is an Olympic champion I’m pretty sure lmao. Think it might’ve been clean and jerk
@@kiz__ No idea who he is. I'm not big on Oly lifting.
@@BaoNguyen-bh2rk neither am I. Just stating he’s very good at what he does and athletic
Crazy huge
@@kiz__ He was 18th in the '04 olympics. His name is Chad Vaughn. He competed in weightlifting so he did the snatch and clean&jerk.
Appreciate the vid. Personally I have about 30-45 minutes to get in a out…and my gym is right down stairs.
For everyone saying it’s a whole workout within itself, you’ll stay weak if you don’t prime your muscles for proper usage, using lightweight and quick high reps you will not be too tired to then do a more compounded workoout. Keep your form, breaking your form will tire you out before any high rep warm up will
Hello Dr. Aron, i have been a religious follower of your advices that you have provide for our betterment, your advices have also helped me to improve my wormup routine and eventually get rid of a 5yr long shoulder pain.
Recently i have started to feel a slight muscle pain in the middle of my chest muscles and after searching a bit i believe the symptoms match those of costochondritis.
Can you please make a video to imporve this condition of mine. Thank again sharing your wonderful knowledge with you. 🙏 lotts of love from India.
I don't have that much time. I just deadlift really light to warm up.
wgas
I don't disagree with the warmup selections, but performing each one for 20 reps 3/4 sets before a deadlift day isn't ideal. If I'm training for strength which most of the time, deadlifts are, then I need to conserve as much energy as possible, I wouldn't burn them on the warmups.
Nice exercises but I'm supposed to do all that before my deadlift? I'll have minimal energy left in the tank for a big compound lift lol.
I love the Wenning Warm Ups
My right knee hurt after a while doing that Squat swing
What if u get too fatigued from this warm up?
Great and all but I'll stick with deadlifts using lower weights to warmup
I do kettle swings .. but ill try the squat swings they look great
I was exhausted before main event
Excellent
I ain’t doing all that
Having done Dan John's Ten Thousand Swing Challenge twice, I can say with a matter of certainty that the guy is pulling the kettlebell too high which is not the purpose of the hip thrusting Kettlebell Swing movement. Ideally the shoulders should remain packed with the bell rising to chest height, then hiked backwards as the lats engage with the bracing of the core at the top of the movement. Those swings in the video will lead to neck strain...
This is a whole-ass workout man just deadlift.
“I’m lazy and have no work capacity and I don’t want to be in this game for a long time”.
@@AK_Catholic_Traditional I'm a no bullshit personal trainer and educator who doesn't want to sell out for views
@@PTChrisNijkamp Well, the paper doesn’t change much tbh. Even though I don’t work as a PT, I finished PT as well. I also finished half trough physiotherapy (switched careers). And I also have been lifting for 10+ years.
Guess what? Most PT don’t know what they are doing, they don’t see/understand the biomechanics, posture etc… I literally forgot when I saw a PT correcting the “right way” a client in last few years. They literally don’t know what they are doing…when working out by themselves, especially when working with clients.
So no, unless you’re Olympic calibre trainer, that paper doesn’t mean much.
@@AK_Catholic_Traditional education etc aside, here's my take. I think the goal of a physical therapist and coach should be to shorten the warm-up as much as possible. When I competed in weightlifting my warm up was 45 minutes. Foam rolling, stretching, "activating", etc.
Then I minimised it down to 15 minutes or so, and nowadays it's about 2 minutes because I've got a perfectly healthy body and there's NO need to do all these exercises that will tire me out more than anything. Squat U said in this video something like "If you do these correctly, your glutes and hams will be burning like crazy" THAT’S NOT GOOD FOR PERFORMANCE, that means you've gone way overboard with it.
If you're healthy do a couple shoulder rotations, upper body rotations, bend over and stretch the hams for a few seconds, done. There's no need to do an entire workout before your workout, I've been there, done that, not worth
@@PTChrisNijkamp 2 minutes? If you’re working out with rubber bands, maybe. Small risk of injury. Lifting weights??? No. And you’re a PT. Ask any serious lifter, specifically one who does strength sports - strongman, powerlifter, olympic lifter. Their warmup is your work out. Specially those that have been active and competitive for 15-20 years…
2 minutes says you’re a beginner strength wise. Even if not, you’ll never be very long doing it this way. Also as a PT - you should know that doing stretching before working is bad for performance and leads to injuries. Dynamic stretching is different of course.
His statement about burning like crazy is bad and will lead to decreasing in performance?
One set of rubber band tricep extension with 25 reps makes it burn. You really think it will decrease performance? Even 3-4 sets like this… you really think it decreases performance that much? Few percentage maybe, but in the long run, you will definitively be stronger. When I do 3-4 sets like this, my elbows are are hot and lubricated…. synovial fluid is increased. This literally takes 10 minutes you realise that?
Disappointment in PT’s increasing every day
Idk man that's a lot of warm-ups, I'd tone that down by a lot
For the average gym goers, this is not necessary since we dont deadlift huge numbers..
I just deadlift to warm up for deadlifts. then just show some tlc to whatever feels tight. I’ll just do the bar or 135 to kinda just stretch out and engage everything. Works better for me than doing other stuff.
When I do squat swings my lower back just starts screaming
I thought for a second Anatoly was going to come around and show off....
If you’re a Powerlifter this is a waste of time 5-10mins Warmup is good enough. Mobility or dynamic stretches. If you’re not powerlifting then this can work for you. My opinion based of my experience & ppl I trained.
40 minute warmup?!
3 exercises at 25 reps for 4 rounds. Let's just say each rep is 3 seconds (single leg bridge 1 second concentric, eccentric and isometric - yeah 3 seconds; squat swings probably 2 seconds; bent shrugs probably 3).
25 reps x 4 rounds = 100 reps, 100 reps x 3 exercises + 1 for other single leg = 100 x 4 = 400 reps x 3 seconds effort = 1200 seconds. Add another 3 seconds for rapid rest and setup time = 1200 x 2 = 2400 seconds.
2400 seconds ÷ 60 seconds = 40 minutes.
40 minute warmup?
Either my calculation is wrong, or this is a full workout instead of a warmup. A warmup should be 5 to 20 minutes.
Your calculation is wrong. You doubled the length of a workout to account for transitions. Think about why this is wrong. Do you transition between EVERY rep?
@@MrVip2011 good catch, I left it for a chance to catch breath but yeah makes sense. Even with that amended, it's still not a short warm up
And acts as a buffer since having something timed to perfection never happens
What if you dont have 1hr to spend on warm ups tho?
Elbow pain please 🙏
Would you do all the 3 exercise as one round repeated 4 times or would you do each individual exercise 4 times in a row and move on to the next exercise ?
Hm maybe I'll try this for half the no. reps and sets, because I really don't have time to do the whole thing. I do warm up sets in my deadlift too so my whole deadlift exercise would take almost half my total gym time for that day. I want to have time for the rest of my exercises too
I'm will do this someday, then after that I'm gonna edit this comment to write my results.
Edit: i started with 120lbs deathlift with back pain and bad posture, so I used the shorts routine to see if it improved, 2 months later I was at 160lbs feeling less stress on my back and greater stability, now I am at 180lbs with not back pain and my posture is right, sorry for my bad English. Also i weight 167.5lbs and 5'11 tall, I'm trying to improve in the next month so see ya.
Result?
Man earlier today I was fucking around and it’s my rest day but I was bored so I decided to just do one rep of 165 with no warmup at all(I know it sounds light but my pr is 225 and I’m 14) and man I don’t think it was the greatest idea because 165 has never felt that heavy and now my ass cheeks are all sore
Amen brothers
Serious question, why not just deadlift?
Hey bro i want something to help with my shoulder imbalance
Lol people just need to modify the length. The concept is there. No way in hell I'd do it for 4 rounds, but one round with a few less reps is perfectly fine and time efficient for a warmup.
can u answer the questions
Damn all this for a warm up ???
Are these warmups also what one would recommend for sumo?
Dont deadlift sumo
don't listen to the bs Deez Nuts dude is spewing, sumo is perfectly fine. with that said, sumo will use less spinal erectors and more quads over the conventional deadlift. given the things this drill warms up (hamstrings, glutes, upper back, traps and lats), it's probably very much fit for sumo deadlifters too. the lifter himself somewhere in the start of the vid takes a sumo stance if you watch closely
@@pedrodesu Appreciate it
I do literally 3 exercises 1 easy set before deadlifting. RDLs deadhangs and pause body weight squats. You guys don’t need these elaborate warmups keep it simple people 😂
This is confusing. This doesn’t jive with your other “greatest” deadlift warm-up routine.
Yea what is the basis of this warm up volume.. four sets??? The yougner you are, the less warm up you need. so if varies per person. I dont see how anyone woul dneed more than 2 sets of these to be fully warmed up.
In the full video, they do make a point to say that these movements can and should be tailored to your specific needs. They are just laying a foundation.
These warmups are getting ridiculous. Warm up sets should be all you need unless you're addressing specific imbalances
Broo. No. No ones warming up for that long. Idc how beneficial it might be.
Looks like too much time, specially if youe routine that day already has more excercises
I mean yeah it would definitely be better but I don't got time to do that, easier to deadlift lighter weights and work up to the set. Girls at my gym will happily do stuff like this before doing 135lb rdls tho.
👍🏻👍🏻👍🏻
I love taking my Scaps and putting them in my back pocket 🤪
👌
These are the kind of videos that stop people from working out.
That’s not a swing. Swings are ballistic. That’s a squat and front raise.
"Swings are ballistic."
How do you define a swing?
How do you define ballistic?
Ballistically, how might this "swing" be improved?
Just workout for Christ sake. “Ok time to put 10x compression through the spinal discs and risk crippling our selves even with correct form” yes it is rare, but this lift is so shit for athletes.
20-25 reps EACH? I'm sure that will warm you up like hell but at what cost? Sounds like so much energy waste. Is this in addition to warm up sets for deadlift?
20-25 reps, but nowhere near failure. Energy expenditure(or lack of) is one of the reasons why Wenning started doing these. He found that he was often fatigued at the end of strength competitions, which ultimately resulted in lack of strength-results as well. So many powerlifters are afraid of energy wastage, that it ultimately results in weak overall energy.
In addition, these exercises can help with injury prevention (as long as the muscles are pumped but not fatigued) and for pre-activation of the muscles involved in the movement (example: Chest-dominant benchers usually struggle to properly warmup or pre-activate their triceps with a normal warmup sequence).
I do normal warmup sets as well, but usually with more emphasis on explosiveness
youre just gonna be fatigued by the time you actually start deadlifting