A well-structured warm-up is more than just a formality—it’s a critical step in maximizing performance and reducing injury risk. Before jumping into heavy lifts, your body and nervous system must be primed for the demands ahead. This process involves two essential components: a general warm-up to elevate core temperature, increase blood flow, and improve mobility, followed by pre-activation drills that engage the specific muscles needed for your primary movement.

The goal of this warm-up is not to create fatigue but to establish readiness. Properly executed, these steps ensure your muscles are efficiently activated, your joints move freely, and your nervous system is primed for force production. Skipping or rushing through this phase can lead to poor movement quality, reduced strength output, and a higher risk of injury.

By systematically addressing general preparation and pre-activation, you create the ideal foundation for strength and power development, allowing you to lift more weight with better control and less strain. In the sections below, we break down the key steps of this process and how to tailor them to your primary movement for the day.

General Warm-Up

This is to prepare the entire body for movement, increase core temperature, promote blood flow to working muscles, and begin neurological activation for the primary lift and supporting movements. The goal here is not to fatigue the body but to create readiness.

Light General Activity – 5-10 Minutes

• Examples: Walking, cycling, or rowing at a moderate pace.
• Purpose: Increases blood flow and joint mobility, gradually raising body temperature without using excessive energy.

Joint-Specific Mobility & Dynamic Stretching

• Examples:
  1. Shoulder circles & band dislocates (for pressing movements).
  2. Hip circles & deep bodyweight squats (for squats/deadlifts).
• Purpose: Opens up movement patterns for the lift ahead and prevents mobility restrictions from limiting performance.

Pre-Activation Drills

These movements engage the muscle groups involved in the primary lift through low-load, high-tension contractions, reinforcing mind-muscle connection before the main movement.

Squats

• Examples:
  • Bodyweight squats (slow and controlled)
  • Banded lateral walks (glute activation)
  • Hanging leg raises (core activation)
• Purpose:
  • Prepares the hips, glutes, and core for squat mechanics by reinforcing proper movement patterns and reducing instability. Banded lateral walks activate the glute medius, preventing knee valgus (caving in). Hanging leg raises engage the deep core, promoting bracing and spinal stability under heavy loads.

Bench Press

• Examples:
  • Banded pull-aparts (upper back activation)
  • Push-up variations (light chest/triceps activation)
  • Isometric scapular retractions (reinforces stability)
• Purpose:
  • Enhances shoulder stability and scapular control, reducing the risk of excessive shoulder rotation under load. Banded pull-aparts activate the rear delts and upper back, improving retraction for a stronger pressing foundation. Push-ups warm up the pecs and triceps, ensuring readiness for force production. Isometric scapular retractions reinforce proper positioning, minimizing energy leaks during the press.

Deadlift

• Examples:
  • Glute bridges or Banded KB Swings (glute activation)
  • Banded good mornings (hamstring activation)
  • Planks (core engagement)
• Purpose:
  • Optimizes posterior chain activation while reinforcing spinal stability before pulling heavy loads. Glute bridges or banded KB swings prime the glutes, ensuring hip drive efficiency. Banded good mornings engage the hamstrings and lower back, reducing compensatory movement during the lift. Planks activate the deep core, improving bracing mechanics for spinal protection and force transfer.

Once the general warm-up and pre-activation is complete, it’s time to move into your primary movement and this is best done by performing the primary movement with lighter loads. Go to Primary Movement Warm-up to learn more.

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