So why bother warming up? Quite simply the warm up prepares the body for ultimate performance. Whether it be in training, practise or competition. The warm up will raise the core temperature, mobilise joints and help prevent injuries.
What is a complex? A complex is actually simple. Choose 2 or more exercises using the same implement and load (in this case an empty barbell) and perform the exercises back to back without putting the bar down or resting between exercises. For my warm up complex I perform 6 exercises. Each exercise for 5 reps then without resting I would move onto the next. I would go through this circuit just once. I would then supplement this with some mobility work like shoulder circles and spine mobility.
To me 10 minutes on a treadmill as a warm up is a bit of a waste of time. Sure it gets your heart rate up, but it’s not very functional in terms of joint mobility and warming the muscles through a full range of motion. The barbell warm-up complex is as follows:
A. Hang jump shrug x 5
B. Power clean x 5
C. Push press x 5
D. Front squat x 5
E. Bent over barbell row x 5
F. Romanian deadlift x 5
Shoulder circles x 10 seconds (not pictured)
Spinal mobility: lateral flexion x 5 each side (not pictured)
Spinal mobility: lateral rotation x 5 each side (not pictured)
If you find an Olympic bar to heavy try a 10kg fixed weight barbell or weighted aerobic stick as an alternative. It looks long written down, but takes less than 5 minutes to complete then it’s straight to it like there’s nothing to it!...