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  1. #1
    Hogar is offline Junior Member
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    Default Rite of Passage: What kind of Warm-Up?

    After I changed from Program Minimum to Rite of Passage, I have continued to do the same kind of warm-up (wall squats, halos and pumps).
    Today I did 5 x (1,2,3,4) with 20 kg KB, and due to the lack of time I skipped the warm-up.
    Do you (more expirienced people than me ) think this is ok, and what do you do for warm-up, if you do anything?

  2. #2
    kbSagoo is offline Senior Member
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    For me I will probably do 10 minutes of joint mobility work drill from Super Joints and some hip flexor stretches. However, I go by feel. Some days I can get right into the workout without warm up and others I'll need it. Just have to listen to your body.

  3. #3
    BChase is offline Senior Member
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    Ladder 1, Rung 1
    I don't warm up. Though Geoff Neupert put out on his blog to lay down with palms facing up and rotate your neck side to side for a set of 10 L, 10R. I've tried it the past couple times I've pressed, including today and it helps.

  4. #4
    Chad Paulus is offline Senior Member
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    I find if I don't warm up I don't perform as well. I incorporate a mix of Super Joints, z-health, some rib pulls from FMS, pumps and armbars.
    Chad Paulus -- RKC/HKC, FMS, RN

    [CENTER]“You cannot walk towards your Greatness you can only walk away from it.”[/CENTER]
    [CENTER]- [I]Keith Kochner[/I][/CENTER]

  5. #5
    JasonL.Ac. is offline Senior Member
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    Often nothing, but all the above suggestions are good; I'm also a big fan of light getups as a warmup, esp for something like ROP where its all about putting the bell overhead. There's also a nice mobility complex in RoTK. Sometimes I've used martial arts forms as warm ups as well. Really, its pretty easy to overthink; do something fun, that doesn't take too long, but causes you to sweat a bit.

    Another idea that I'll throw out there; just like exercises and routines, it can be beneficial to rotate different warmups, or variations of the same one, every so often. KBFTGU is one of my go-to resources for this idea.
    Jason Ginsberg, RKC2, LAc
    [url]http://www.dragondoor.com/instructor/1706[/url]

  6. #6
    Hogar is offline Junior Member
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    After I did today's workout without warm-up, I can say it was a bit easier than usual (I had more strenght). But, it is just one workut so I can not say it is because of skipping the warm-up. It might just be "the day".
    Last edited by Hogar; 04-19-2012 at 08:50 AM. Reason: Typing mistake

  7. #7
    BChase is offline Senior Member
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    I've tried getups, just don't do too many or too heavy. I made that mistake once and tweaked my neck on the first set. For me, without a warmup, I feel I start really hitting my groove in the 3rd or 4th set doing ladders.

  8. #8
    ad5ly is offline Senior Member
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    For my RoP press warm-up I do Halos 5-8 times around the head left then right. Light mp 3(3) with a 12kg bell (enough to just feel the groove and get fluid in the shoulders)

    For swings/snatches I either do FTW squats or Touch the Wall (with the butt)

    Warm-ups are 5 or 6 minutes max. Just enough to offset any tweaks/boo-boos that may occur in the practice session and to get mind and attitude preped for the task of practice. When I was younger I felt no need to warm-up. But my thinking on this has changed - especially as to how warm-ups are good for linking the mind to the body as preparation for practice.

    Cool downs after practice is allways good. Arm-bars etc..Dennis

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