Dynamic Warm-Up Exercises

First, the Mathias Method Strength System begins by emphasizing the importance of a proper warm-up before you begin any strength training routine or workout program. This is to help decrease pain, prevent injury, and fully prepare your body for the workout ahead. This page will go over our basic dynamic warm-up exercises for weight training workouts.

Get our complete How To Warm-Up Properly for Strength Training Guide today! And learn why you should NOT do cardio to warm-up before a weight training workout!

Dynamic Warm-Up Exercise Routine for Weight Training

A Dynamic Bodyweight Warm-Up

Before every workout, always start with this short and simple dynamic bodyweight warm-up to see how your body is feeling for the day. Begin by simply going through a few full-range of motion bodyweight exercises to lubricate your joints and check for any minor muscle pain that you may need to work on.

If you do feel some muscle or joint pain during any part of your warm-up, you can start by trying to massage your tight tissues and see if that fixes the issue.

After you get some movement going and feel out your body for the day, do a few basic mobility exercises to stretch out any tight tissues that may be preventing you from getting into better, stronger lifting positions. For example, if you have tight hamstrings or ankles that prevent you from reaching full depth during the squat, do some mobility work to help correct it, or you may try some cycling workouts when you’re having knee pain. In any case, it’s always advisable to try and prepare your body for the challenges ahead.

It would also be a good idea to have a basic stretching routine that you do before every workout. You can customize the routine to you and what you need to mobilize based on your workout for that day.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

More Warm-Up Routines

See all of our Mobility Stretches or Strength Training Exercises.

Dynamic Warm-Up Exercises

Note: None of these Dynamic Warm-Up Exercises are static. They are all controlled, moving, active stretches.

Toe Touch & Reach

Reps: 10 total

Purpose: Improve Hip Flexion, Hamstring Complex Function, Hip, and Knee Joint Mobility.

 

  • With your feet shoulder width apart, keep a neutral spine and bend from the hips until you feel a stretch in your hamstrings.
  • From this static position hold for 5-10 seconds and then actively extend your knees and reach both hands towards the floor just in front of your toes.
  • Hold this position for at least 2 seconds before reversing the motion by engaging your hamstrings to raise your torso slightly, and repeat.
  • Do a total of ten 2 second holds.

Note: If you have enough hamstring flexibility to keep a neutral spine with your knees extended and you can touch the floor then this mobility exercise is not necessary for you.

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The Bow Exercise

Reps: 10-30 seconds

Purpose: Open breathing pathways, Increase Thoracic Extension, and Release Tension.

  • While standing erect, interlock your fingers together behind your head, and pull your elbows as far behind you as you can.
  • Begin by pressing your hips forward, with your knees slightly bent, and lean as far back as you can while maintaining balance.
  • Keep your glutes activated to support the connection to the ground and increase hip extension.

Torso Twist & Reach

Reps: 10 total

Purpose: Improve Spinal Rotation, Scapular Protraction, and Retraction Function.

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  • While standing erect with a vertical spinal alignment and feet shoulder-width apart, twist your torso to each side while reaching your opposite hand towards the opposing side horizontally.
  • Allow your scapula (shoulder blade) to protract and retract during these motions.
  • As you twist to the left, your right hand will reach past your body to the left as if to touch the side wall and visa versa.

Side Bend & Reach

Reps: 10 total

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Purpose: Improve Shoulder Abduction and Spine Lateral Flexion Function.

  • With your feet shoulder-width apart, bend laterally while reaching your opposite hand, palm away, overhead.
  • Do not rotate your torso forward or back.
  • Hold for 1 second before returning to the start position.
  • Do a total of 10 repetitions.

Chest Open-Close

Reps: 3 total

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Purpose: Improve Scapular Protraction and Retraction Function, Thoracic Spine Mobility.

  • Set-up standing erect with your arms spread out laterally.
  • Begin by protracting your scapula (shoulder blades) forward, rounding your thoracic spine and wrapping your arms around an imaginary ball in front of you until you feel a slight stretch in your back.
  • Then reverse this motion by retracting your shoulder blades, extending your thoracic spine, and opening your arms until you feel a slight stretch in your chest.
  • Hold each position for 1-2 seconds.
  • Do 3 repetitions.

Hip Circles

Reps: 10 total

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Purpose: Improve Hip Joint Function and Synovial Fluid Lubrication.

  • With feet shoulder width apart, create a large circle with your hips in both directions.
  • Do a total of 10 repetitions.

Hip Open-Close

Reps: 1-3

Purpose: Check Hip Function.

 

  • Set-up standing erect with your feet shoulder-width apart.
  • Begin by bringing one knee across to the opposite side of your body and slowly create a large circle going in front of your body, up and over to the outside of your body.
  • Then slowly reverse this motion by raising your knee from the lateral side of your body, up and inward creating another circular motion back to feet shoulder-width apart.
  • Repeat on the opposite side.

Paleo Chair

Reps: 30+ seconds

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Purpose: Improve Spinal Decompression, Ankle Dorsi-flexion, and Hip Flexion Mobility.

  • Stand with your feet shoulder width apart and toes straight or turned out slightly.
  • Brace your core and externally rotate (twist) your knees out during the entire movement while clenching your toes into the ground.
  • Begin the motion by opening your hips and descending into a full depth squat while keeping your feet flat. (Note: Only go as deep as you can while keeping your heels down.)
  • Pause in the bottom position for time to gain and maintain the necessary flexibility.

Calisthenics Bodyweight Warm-Up

Calisthenics Warm-Up Exercises

After completing these basic Dynamic Warm-Up Exercise Routine you will know how your body feels for that day. If you need too, take a few minutes to stretch any of your tight muscle groups before you do your Daily 30 Bodyweight Warm-Up Exercises:

Reps: Do 1-3 rounds.

Purpose: Teach Proper Movement Patterns, Increase Muscular Temperature, Increase Heart Rate and Peripheral Blood Flow.

After your Dynamic Warm-Up and Calisthenics Warm-Up Exercises, move onto your Training Specific Warm-Up Routines. Read more…

All Warm-Up Routines

See all of our Mobility Stretches or Strength Training Exercises.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

how to warm-up properly for strength training book