3 Fast Warm-Ups for Olympic Weightlifting
1. Jump Rope/Fast Cardio: This warm-up style is one I use very frequently. A lot of the time in our gym it is 40 degrees and it can be very hard to warm up. Jumping rope in an option I resort to a lot during these times. Normally, I will jump rope for about 2-3 minutes to get my heart rate going. This will also prepare my body for a weightlifting training session. You can also use a rowing machine/assault bike or even box jumps. Really anything that will raise your heart rate and get your body feeling good!
2. 10/10/10 Rule: This warm-up is used for a very limited warm up. This is for the 30-45 minute workout people. The 10/10/10 warm-up is 10 snatches, 10 cleans, and 10 front squats. This will warm-up the knees, back, shoulders, hips, and butt. This could also be performed with weight on the barbell. Maybe 25-40 kilograms depending on the person. Just remember, This isn't your best option, It's your fastest option.
3. Dynamic Stretching: Dynamic stretching is the best way to warm-up for an Olympic weightlifting session. Dynamic stretching is stretching throughout a movement without holding the stretch position. This can be anything from a yoga pose to a Back extension. These are meant to warm up an area without introducing an intense stretch to that area. Dynamic stretches can be performed on any part of the body, just don't static stretch! Static stretching is used after a workout.
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