We're all busy people and our time is precious. So, when we're at the gym, we want to be in and out as fast as possible while still getting a solid workout in. Sometimes, that may mean skipping a warm-up.
But warm-ups are extremely important for priming your muscles for your workout and preventing injury — especially if you've got some advanced barbell lifts, like snatches and cleans, on deck. And they don't have to take a long time to complete, either. Just set a few minutes aside before your workout to reap the benefits.
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Why Should You Use a Barbell to Warm Up?
If you're heading into a barbell-specific workout, introducing similar movement patterns in your warm-up that you'll do throughout your workout prepares the muscles you'll be training. This means you'll be able to lift heavier during your exercise session and decreases your risk of getting injured while doing so.
A 10-Minute Barbell Warm-Up
This warm-up is spit up into two barbell complexes, which are series of movements performed back-to-back with a barbell.
The first complex promotes stability and strength throughout your core. Your core is a key player in all barbell movements because it stabilizes your body as you perform your lifts and adds power to your arms and legs to drive the barbell up off the ground and into the air.
The second complex further allows you to use your core and coordinate more complex lifts together, further prepping your entire body for your training session!
Tip
Use a light barbell to warm up with — none of the moves below should feel too challenging.
Barbell Complex 1
Perform 20 reps of each of the three moves below. Rest 2 minutes, then repeat the sequence once more for a total of 2 rounds.
1. Barbell Leg Lower
- Lie on the ground holding a barbell over your chest with your legs straight up in the air, your body forming a 90-degree angle. Grab the bar with an overhand grip (palms facing forward).
- Brace your core and root your lower back into the ground.
- Lower your right leg down just above the ground, keeping your lower back in contact with the floor.
- Lower your left leg down just above the ground, keeping your lower back in contact with the floor.
- Repeat, continuing to alternate legs.
2. Barbell Leg Lift
- Lie on the ground holding a barbell over your chest with your legs out straight. Grab the bar with an overhand grip (palms facing forward).
- Brace your core and root your lower back into the ground.
- Raise your right leg straight up toward the ceiling, then lower it back down just above the ground, keeping your lower back in contact with the floor.
- Raise your left leg straight up toward the ceiling, then lower it back down just above the ground, keeping your lower back in contact with the floor.
- Repeat, continuing to alternate legs.
3. Barbell Flutter Kick
- Lie on the ground holding a barbell over your chest with your legs out straight. Grab the bar with an overhand grip (palms facing forward).
- Brace your core and root your lower back into the ground.
- Lift your legs a few inches off the floor. Keeping your legs straight, slowly lift one leg higher, and then switch legs. Move in a fluttering, up-and-down motion.
- Repeat, continuing to alternate legs.
Barbell Complex 2
Perform 5 reps of each of the seven moves below. Rest 2 minutes, then repeat the sequence one to three more times for a total of 2 to 4 rounds.
1. Barbell Romanian Deadlift
- Stand upright with your feet shoulder-width apart, holding a barbell down at your thighs. Grab the bar with an overhand grip (palms facing forward).
- Initiate the movement by bending your knees slightly. Keep your chest tall as you reach your hips back behind you. You should feel a stretch in your hamstrings. Keep the barbell close to your legs.
- Reach your hips back as far as you can without rounding your low back or your shoulders.
- Finish the rep by driving your legs into the ground and returning to the starting position.
- Repeat.
2. Barbell Bent-Over Row
- Stand upright with your feet shoulder-width apart, holding a barbell down at your thighs. Grab the bar with an overhand grip (palms facing forward).
- Push your hips back and soften your knees to lean your torso forward until it's nearly parallel with the ground and your weight is centered in your heels. Let the barbell hang straight down in front of your knees.
- Brace your core and think about keeping your back completely flat.
- Leading with your back, squeeze your shoulder blades together and then pull through your arms to raise the barbell up toward your ribcage. Pause at the top of the movement.
- Keep your core and spine stable as you reverse the motion, extending your arms to lower the barbell so that it hangs by your knees.
- Repeat.
3. Barbell Push Press
- Stand upright with your feet hip-width apart, holding a barbell across your chest at shoulder height so that it rests at your collar bone. Grab the bar with an overhand grip (palms facing forward).
- Bend your knees into a slight dip, then push through your feet and straighten your legs so your hips are fully extended.
- Explosively press the barbell up over your head, while moving your head back slightly to make room for the barbell to pass.
- Bring the barbell back down to your collar bone and repeat.
4. Barbell Strict Press
- Stand upright with your feet hip-width apart, holding a barbell across your chest at shoulder height so that it rests at your collar bone. Grab the bar with an overhand grip (palms facing forward).
- Keeping your knees straight and your feet flat on the floor, explosively press the barbell up over your head, while moving your head back slightly to make room for the barbell to pass.
- Bring the barbell back down to your collar bone and repeat.
- Bring the barbell back down to your collar bone and repeat.
5. Barbell Reverse Lunge to Knee Drive
- Stand with feet hip-width apart with the barbell resting across your upper back on the fleshy muscle around your neck. Grab the bar with an overhand grip (palms facing forward).
- Shift your weight into your right leg and step your left leg back a few feet.
- Lower the left knee toward the ground and bend the right knee to 90 degrees, keeping your chest up.
- Push off your right heel and stand, driving your left knee up toward your chest.
- Then, step the left foot back down behind you into another lunge and repeat.
- Complete all your reps on this side before switching legs.
6. Barbell Back Squat With Narrow Stance
- Stand with feet a bit narrower than hip-width apart with the barbell resting across your upper back on the fleshy muscle around your neck. Grab the bar with an overhand grip (palms facing forward).
- Brace your core and upper back. Maintain a tight torso throughout the movement with a small, natural arch in your low back.
- Keeping your weight in your heels, push your hips back and bend your knees to lower as far as comfortable or until your thighs are parallel to the floor.
- Press your heels into the ground to stand back up.
7. Barbell Back Squat With Wide Stance
- Stand with feet a bit wider than shoulder-width apart with the barbell resting across your upper back on the fleshy muscle around your neck. Grab the bar with an overhand grip (palms facing forward).
- Brace your core and upper back. Maintain a tight torso throughout the movement with a small, natural arch in your low back.
- Keeping your weight in your heels, push your hips back and bend your knees to lower as far as comfortable or until your thighs are parallel to the floor.
- Press your heels into the ground to stand back up.