How To Warm Up for Squats, Deadlifts & More - Keep It Simple

Warming up before lifting weights is more simple than you think. AND doesn't involve muscle activation or "mobilization." Learn how to warm up - pick your weights, rest, helpful equipment, and much more - in this short tutorial.
If your workouts are taking too long, evaluate your warmup routine. It's possible that you're wasting time with too many warmup sets or too much rest in between sets.
Learn how to warm up for squats, deadlifts and more.
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0:00 Introduction
0:22 Where to start? (Equipment)
1:53 Picking Warm Up Weights & Rest
3:12 Warm Up Demonstration
4:47 Work Sets & Rest
5:43 Deadlift Warm Up
8:24 Changes as You Get Stronger --------------
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[@liz9147]

This is gold dust. When I was a beginner this is exactly what I needed to know to build confidence in the weight room. There are so many people who give bad advice in gyms, it’s really great to see the basics explained by someone who clearly knows what he’s talking about.

[@pederstrand8349]

In the summer in Arizona, I workout after work. My warm-up consists of standing outside for 2 minutes and I'm already sweating.

[@cmdrfunk]

You're warming up your nervous system, not just the muscles and joints so do the lighter sets anyway

[@EnlightenedRogue24]

cmdrfunk - Whoosh! That’s the sound of Peder’s joke going over your head. 💨🙄 ☝️🥴

[@silsital9539]

Lol for sure

[@spd3ictpro]

Sweating is not considered a warm up though

[@DanClapp]

Bro same! Az gang lol

[@maakamakana7007]

it was 50yrs ago I was lifting, and stared again last week,,I am 70yr...the advice in this video is correct..in the old days we didnt have all the fancy weight machines and gimpics, it was just a barbell and weights..and maybe a bench if you were lucky..keep it simple, but like any sportsman, warm up first before you play football, or run a marathon..

[@zerioclub5291]

This video was so helpful! Straight to the point and details. Liked and subscribed!

[@LyndaOkoli]

Thank you! This is so so helpful

[@AxelsGames]

love your tutorials

[@Noeton]

6:26 the wink killed me, she's awsome

[@Amberleighfitness]

Thank you this exactly what I needed!!!

[@BarbellLogic]

Awesome...good luck!

[@jeffreybabino8161]

Hi thank you for your help and time

[@Stolenhalo719]

I just started lifting @ 43 and this was great information. Thank you

[@BarbellLogic]

Thank YOU and good luck!

[@riccardozorn1822]

Hello I am new to this channel I just wanted to let you know that this channel is gold and full of educational stuff. Exactly what I was looking for. Thanks and greetings from Vienna.

[@BarbellLogic]

Thanks for the kind comment! Hopefully things are good in Vienna!

[@bloodhoundtown]

Those warm up sets were some of the fastest squats I’ve ever seen!

[@BarbellLogic]

Saving time! ;)

[@ricardorangel3241]

Great content. I tend to overthink when lifting, so I appreciate the message here.

[@BarbellLogic]

Glad it helped!!!

[@johnharbour4936]

Great content. I especially liked it when you said that you don't want to "shock" your body with your first working set. That makes sense to me. I think I've been guilty of over doing my warm up but I really don't want to strain something or get injured.

[@JoseRodriguez-pq5sz]

As we get older warming up takes a bit longer and add up winter 🥶 another bit longer. So warm up and prevent injuries. Thank you so much.

[@BarbellLogic]

Truth!

[@georgeemil3618]

6 minutes to warmup. 3 minutes between workout sets for three sets= 9 minutes. So far 15 minutes plus the time for workout sets. For exercises, Squat or Deadlift, OH Press, Bench Press and Bent over BB Row. That's just over an hour. In and out. Longer if you do 5x5 or 12/10/8 reps.

[@Thrallbra]

So?

[@georgeemil3618]

@@Thrallbra Trainers at the gym and online forums say that you should not spend more than an hour working out. So...there's a lot of mixed messages.

[@Thrallbra]

When they say that, they mean time under tension/under the bar. With “normal” gym times and splits with shorter rest times. In strenght training the time under tension is shorter in a 2 hour Trainning than in a 1 hour “normal” training.

[@benjaminandrews956]

That's only true if you have some weird split where you're doing all of your heavy compound movements all in one day. If you have a more normal split like push/pull/leg you don't need to warmup the same muscles twice. For example if it's leg day and I warm up my deadlift I'm warmed up after that I don't need to do any warm up sets for my squats afterwards. And I'm not doing all the heavy compound movements that require warm-ups in one day.

[@Sirvalian]

So, 15 minutes for bench or squat... You don't really need to do much warmups for the exercises that come after. On the upper body day of benching for example I could easily be done in an hour. Pullup x3 + Bench x3 (superset) Machine chest supported row x3 + Machine incline chest press x3 (superset) Dumbbell lateral raise x2 (dropset) Cable lateral raise x2 (dropset) Cable reverse fly x2 (dropset) Face pull x2 20 sets total, easily done in an hour, do arms fresh on lower body days.

[@chrisknightnaturalwellness9697]

Awesome ✨💪🏽☺️🤙🏽✨ done ✅

[@iEdcool]

Should I do dynamic stretches AND this warmup or just pick one

[@sahilu3037]

Wow this channel is so underrated. This was very informative!

[@BarbellLogic]

Thank you for watching!

[@claytonb7915]

Good information for sure - k.i.s.s is my motto!

[@frodothehobo9938]

I like giving people a general warm up such as 4x25 standing cable crunches/banded goodmornings before squatting, not because i think you need to, i think its a good way to add gpp. My warm ups pre barbell take 5-6 minutes.

[@snbforever]

For deadlift I start with the 20 kilo bar, 15 reps. Then 60 kilo, about 12 reps. Then 100 Kilos, 8 to 10 reps. Then 140 Kilos, 6 to 8 reps. So far, 180 Kilos 2 reps, then pyramid down to failure every set. If I don't warm up enough, back hurts. Your input is appreciated.

[@jaghad]

Pyramiding up is a great routine. You get the mind-muscle connection running at the same time as you joints, ligaments, muscles gets warmer with every set minimizing risk of injury. The problem I have with your routine, because I've done a similar one, is that you do too many repetitions leading up to the heavy lifts, a lot of useless reps that only creates fatigue. This becomes a problem doing the really heavy weights because: 1. It's easier to get injured if your muscles' and nervous system's fatigued when doing the heavy lifting. 2. If fatigued you can't lift as heavy as you would be able to do if you were not fatigued. Thus, you will not be close to your full potential for muscle growth and strength. If I were you I would keep the model with pyramiding up. Every powerlifter, bodybuilder, olympic lifter etc. do them with great result, but I'd drop the number of reps for every set leading up to the heavy lifts. Experiment with the number of reps to find a better and "way" lower number of reps per set leading up to the heavy lifts. You want to achieve mind muscle connection and also be fully warmed up, but you can acieve that with way fewer reps per set. I usually do 5 reps per set pyramiding up. Doing 8, 10 and above makes me feel less fresh and more fatigued. When you hit your max weight times 2-4 reps do 2 sets at that level. Then drop the weight and do 5s for a few sets. If you then want to do a dropset you can do that and go to failure on every set. Doing so can however be very taxing in the long run so be a little careful doing so. GL! 😊

[@bruhmane1944]

That’s good what you’re doing but if you ever do 5x5 static weight don’t do this because you’re gonna tire yourself

[@andyrousseau7274]

Deadlift and failure should be use with care

[@bigt9905]

Something tells me she can do more than 135x5...oh yeah, it's those quads.

[@KarenCooley]

Only been lifting for a bit over a year, so still feeling clueless... One of the warm ups was supposed to be 95# - it was just two 25# plates. So am I understanding this correctly - you always add the bar weight to your set? And that 135 working weight would be the two 45# plus the 45# bar? Mind blown... I always thought people only stated the weights they were putting on as the working weight, not the total!! Which means the other day, I had 150 on the bar for my deadlift - so my working set would have been 195?? Thanks!! :)

[@BarbellLogic]

Yes, definitely count the weight of the barbell (you are lifting it). You will find, as you potentially use different barbells, that they aren't all 45 lbs. EZ curl bars, for example, are typically ~15 pounds. There are 35 or 15kg bars that are a bit thinner. And safety squat bars are often 60lbs.

[@CitadelDefense1]

After you do full squat work sets and you circle back around to do a working deadlift set, do you typically advise a warm up on the deadlift as well? Even if you are still warm from your squats?

[@BarbellLogic]

Yes, especially for heavy deadlifts. Also, the warm-up helps you practice the motor pattern before you get to your working set.

[@CitadelDefense1]

Barbell Logic Well, I’ll have to start doing those. I normally don’t.

[@mytube7473]

"freedom units" KEK MERICA!

[@billcallahan3377]

Hahaha😂

[@TAWN8711]

So regardless if your squatting 135lb, 350lb or 660lb you follow this procedure? And Matt do you advocate any stretching before any lifting?

[@BarbellLogic]

If you're squatting 660lb, you'll need a few more warm-up sets, but not many more. You can just add a plate and a quarter each set. If you have mobility issues, you may need to stretch. For example, if you're just starting out with low bar squats, you may struggle getting into that position, so do the "low bar stretch."

[@TAWN8711]

@@BarbellLogic Thank you for the reply. I always perform the "low bar stretch" during my warm up thanks to you.

[@ytano5782]

After the empty bar (only to push the blood into the muscles), I do this: 50% Weight, 100% Reps 75% Weight, 50% Reps 90% Weight, 1-2 Reps For heavy doubles or triples (e.g. Squat, Deadlift), I do more 5-10kg steps at the end. Otherwise my CNS will fail 😂

[@kapilprasannaa]

Do I have to warm up these many reps on deadlift, given that i do deadlift the last. I typically start with 135, and do either 50 lbs or 90 lbs inc and the third lift is my work set. 33, M, 200lb, back to being a novice.

[@cnapoli]

I don't think so. I think they produced this video under the premise that you're approaching each lift totally cold. If you're doing a program like Starting Strength where you've already squatted and benched/pressed, you don't need to do as long of a warm-up for the deadlift.

[@paulwall0776]

I like to do a warm up on the first 2 exercises of my workout if they are big lifts. After that you should be pretty warm for the rest of your workout.

[@freneticfanatic]

Skipping warm-ups is also skipping some volume. This isn't substantial until you're lifting over 250lb/110kg but it still adds up. Also, for deadlift, this helps train your grip strength more linearly as the weight gradually increases. IMO, i wouldn't skip any warm ups and i don't have any of my lifters i coach do it, either.

[@Makinen689]

Do you still do more sets of 135lbs squat after the complete warm up set (including the 1 set of 135lbs)?

[@MoonLight-qw8sz]

Yes

[@user-zu2ij1hf2q]

Sir, is this only for weightlifting or can i use it for hypertrophy for muscle gain or so called in bodybuilding as well..?

[@BarbellLogic]

Can use it for hypertrophy/bodybuilding as well.

[@jeffreybabino1411]

Hi how many sets with 45 pounds should I be doing thanks

[@BarbellLogic]

It depends (how old you are, how cold it is). You can do 1-3 sets of 45 lbs. Don't rest very long between. One indicator that you're not warmed up enough is that your first work set is harder than your 2nd & subsequent work sets.

[@ZERO126PS2]

I love my 20kg communist barbell.

[@MrJulioreneriosgarci]

I love my 0.023 football field barbel too

[@jeffreybabino1411]

Was it made in china

[@D.3100]

Mines 22kg. Backwards af

[@solomonstello]

Is it the people's barbell?

[@Jamalquentinjr]

@@solomonstello I shouldn't have laughed as much as I did.

[@jeffreybabino8161]

Is it necessary for a strength trainer to train biceps and triceps

[@balwaann]

You're working your triceps when you doing any pressing movement so you don't need to directly train your triceps but incase biceps you can train them if you want them bigger because pulling movements like deadlift and pullups don't work them much.

[@acidreign6]

Hi, yes it is highly important. Strong arms make a strong lifter. I'm biased towards training my triceps more but it's very important, also you want big arms if you lift. So train your arms!

[@jeffreybabino8161]

Thanks for your time and help 🏋️

[@DiskoKDiskoL]

8x empty bar 4x 50% 1rm 2x 70% 1rm Working set: 5x 85% 1rm Ain't nobody got time for warmups.

[@javipiglifts]

How about when your a bit stronger. Like if you squat 500 how many warm up sets do you need. It would take alot of time to get to 500 only adding 30 pounds

[@BarbellLogic]

The warm up was an example, so if you doing 500x1, might look like this. Warm Ups 135x8-10 225x5 315x3 405x2 455x1 500x1

[@southpawje]

There's a ton of $$$ sitting in that room

[@BarbellLogic]

And all of it well spent! 💪

[@lucasjay1000]

I just walk as fast as I can til I start sweating then I do a couple planks then hip circle walking forward, back, sideways and I’m ready to anything

[@cnapoli]

you forgot to foam roll. Gonna blow out your IT Band unless you foam roll 😀

[@lucasjay1000]

@@cnapoli hahahaha, I used to over warm up and spend like 30 mins foam rolling and doing "activation exercises". This is my greatly shortened version of that that only takes about 10 minutes and makes me feel better. Also I should mention I have like 500 injuries from before I started lifting

[@skatetodeath666]

So just straight into the reps after that hey. That sounds a bit more easy than all this jaz in the video. I have never warmed up but figured I better as everyone says you should lol

[@TomGibson7777TG]

I think you said the Work set for DL is only 1x5? vs 3x5 why

[@BarbellLogic]

We have found that the combination of 3 workouts per week (typically) with 3x5 squat and 1x5 is enough. If 1x5 works, we'd rather do 1x5 than 3x5. Deadlift involves the most muscle mass and is therefore the most stressful. In general, we tend to program lower volume for deadlift than squat, even for advanced lifters.

[@theanomaly3038]

Hmm this probably why my back hurts 😂

[@giovannirojo28]

I would just add 10 lbs each side till i hit 225 but this seems better

[@tvelasquez2996]

I want to learn more, I want to coach. Any tips?

[@BarbellLogic]

Have you considered the Coaching Academy? barbell-logic.com/coaching-academy/

[@tvelasquez2996]

I will definitely look into the online education option of the program. In the mean time what's something I can do for some experience and knowledge?

[@havardmadland5788]

Actually the best gym channel i have ever seen

[@BarbellLogic]

Thank you friend!

[@holyevil]

HOW do you not let your fat be pinched between the belt and your pelvis while using a belt on deadlifts?

[@fly1ngpapaya]

Wear belt higher

[@BarbellLogic]

Also make sure your belt is the appropriate size (4 inch vs 3 inch).

[@fly1ngpapaya]

Sorry I wasn't specific. But raising it a tad can help with deadlift and there are thinner belts "Not as wide" for deadlift over squat like barbell logic said. I use an inzur which I just used caliper on and it's just shy of 4". There are some who wear it high and you can still brace. You want it tight but not tight enough you can't breath, enough to inhale and brace against and fit a finger under. You see people make it so tight they brace off a rack to cinch it down. Too tight.

[@holyevil]

Barbell Logic I use a 4 inch for squat, should I get a 3 inch for dead lift?

[@holyevil]

fly1ng papaya I’ve been trying to wear it where the bottom of the belt is about 1 cm above my belly button.

[@TomGibson7777TG]

Work sets, 3x5 correct

[@BarbellLogic]

Yes, except for deadlift we typically do 1x5.

[@TomGibson7777TG]

@@BarbellLogic So you warm-up per normal with lighter lifts then 1x5 for training lift. The 4 weeks of progression that I know is to increase the percentage of max training weight each week until week 4 which is a semi rest or lighter lifting, a lower percentage of max. How can you do that if you just do 1x5 for the DL.

[@BarbellLogic]

@@TomGibson7777TG For a novice lifter, we simply recommend taking 1x5 and adding weight to it. That might start with 10-15lbs, and then it goes to 5 lbs until you can't do it any more. It's what we call linear progression. You would start at ~RPE 7. It sounds like you're working with more advanced programming, so yes, 2x5 is probably more appropriate for you.

[@TomGibson7777TG]

@@BarbellLogic Thank you for the re ply and information.

[@BarbellLogic]

Thank you.

[@stevelalley6194]

At age 62 I’ve found if my last single rep warmup isn’t 90% of the work set weight or close to it the jump to the work set is just too much for me.

[@BarbellLogic]

Warm-ups should always be tailored to the individual - this is just a good place to start for most lifters. :)

[@devilsKrEEd]

Or you can trick your body by doing 2/3 reps of 5 or 10 pounds nore than your working sets.. Helps me often.

[@tezzanewton]

Prior to this I do a 50 rep set of kettlebell swings. I do this on all my lifting days, upper and lower.

[@icarus5308]

Why?

[@tezzanewton]

Warmup

[@icarus5308]

Oh okay. Why is that your warm-up?

[@tezzanewton]

It warms me up, wakes me up and gives my adrenals a spike. I just find if I do something intense like this then do warmup sets like in this video, then that first heavy set doesn’t gas me as much.

[@mrsthatcher9815]

'female bar' lol

[@samuele.marcora]

FYI there are free countries with capitalistic economy other than the US, and most of them use the metric system

[@BarbellLogic]

was a joke

[@psl127]

Sets of 5 up to 50% of work sets. Then singles for the remainder of warmups

[@mohammedtarek2180]

Example?

[@MrHatchbody]

How dare you make fun of my workout app all good humans need to listen to the machine

[@kwastek]

She's sweet :)

[@spoopyscaryskelebones3846]

You’re sweet :)

[@jameswood6121]

20 min activation movements then 10-15 min warm up for me.

[@crushlimitsTm]

She is beautiful ❤

[@mcgu2888]

Did you just assume that bar’s gender?

[@missfeliss3628]

Lol.... United in hate ...great name...

[@BarbellLogic]

mmm hmm

[@slcanavan1]

I like warming up for squat by taking a nice preworkout poo

[@pjdexter168]

there's nothing better

[@BarbellLogic]

LOL

[@shane3905]

Same bro, must be a shane thing

[@assetactivities]

same

[@GF-qb3uo]

That's more emergency avoidance than warm up.

[@joshua425]

Nice looking lady. What is her IG?

[@billcallahan3377]

Nice job politicizing the metric system. Ha!

[@BarbellLogic]

You are welcome.

[@billcallahan3377]

@@BarbellLogic um. thank you?

[@TomWrightTheDrummer]

“If you’re not a capitalist”.. are we all known as communists over her in Europe?!

[@aavila1206]

Yes, probably because that’s where it was born

[@claytonb7915]

If you're not a capitalist...hahahaha!

[@horrorshowbass]

Aluminum and pounds, just wrong