DFW Warm up Suggestions

[amilcar]

What are you guys n gals doing for DFW warm ups?

 

[anamarina]

@amilcar Agile 8/ lunges /praying squats and maybe some halos.

 

[amilcar]

@anamarina Thanks for the reply, was looking for something quick to get going. I understand warm ups are important to prevent injury, they’re just dreadful though…

 

[anamarina]

@amilcar In that case.. Do 10 leg swings forwards and sideways on each leg. Praying squat for 1 minute if you can and then some arm swings forwards and backwards.

 

[amilcar]

@anamarina Awesome, I’ll give both of these options a shot. Thank you for the suggestions!

 

[progworkress]

@amilcar I am doing DFW too and do this from @janie83 I stop before the TGU's but have found it gets me loose. Also do some body weight squats and halos.

 

[amilcar]

@progworkress Great! Going to try this one too. 10 mins feels like a perfect amount

 

[janie83]

@progworkress Hey! Thanks for the mention! That’s awesome you’re using it. It definitely covers all bases

 

[stp]

@amilcar I like doing halos. And if possible just do the first set/few sets of DFW with lighter bells.

 

[dawn16]

@amilcar I didn't do any warm ups for it, because it's low rep and also auto regulated. So I felt like the warm up was built in, if that makes sense?

 

[amilcar]

@dawn16 Makes sense. I thought the same too then tweaked my lower back on week1 day 3. Prob increased the weight more than I should have too.

 

[llewelyn]

@amilcar Not sure if this is frowned upon but I do 5 TGUs per side. Works for me.

 

[lucaswey]

@amilcar Bear walk and a few light weight swings. Bear walk is good for both warm up and cool down

 

[jekyll]

@amilcar I never warm up for lifts anymore and only foam roll for recovery.

 

[winterreise]

@amilcar 3 Rounds, 5 SA Swings e/s, 5 SA cleans e/s, 5 SA Press e/s, 5 windmills e/s , use a lighter Bell as for DFW and you are Ready to go.

 

[amilcar]

@winterreise What’s the duration time of your usual warmup?

 

[winterreise]

@amilcar Around 5 to 10 mins

 

[amilcar]

@winterreise Going to try this. Thank you

 

[winterreise]

@amilcar I forgot the squats, they are between cleans and presses.

 

[winterreise]

Oh, i forgot the Squats. After the cleans there are 5 SA Squats e/s