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My warm up philosophy has really changed over the years. When I first started lifting 35 years ago I did very little warming up. These days my warm up and mobility work is a significant part of my workout; granted I am over 50 years old now. I include active stretching, mobility work and lighter dynamic movements. For instance, on my lower body training nights I may start with some very light stretching. This is followed by three circuits of the following movements:
My upper body/heavy bench training session also includes a fair amount of warm-up and mobility work. It may include Bulgarian split squats, kettlebell swings, shoulder horns, rotator cuff movements, and other mobility work.
My advice to any strength-training athlete is to start on a good program of warm-up/mobility work when you are young. There was not a lot of talk about mobility work years ago. You will have less problems down the road if you pay attention to this essential part of your strength-training workout.
- Brad Gillingham, CSCS