How To: Warm-Up

Foam Rolling, Stretching, and Dynamic Warm-up. List of movements to perform before training.

[@DavidBockman]

Alan Thrall's Lower Body Warm-up Routine Part I Foam Rolling Lower BodyMid-Upper BackGlutesPiriformisIliotibial Band (IT Band)Psoas/Hip FlexorsQuadsAdductorsHamstringsCalvesPeanut Drill (2 Lacrosse Balls taped together) for Thoracic SpinePlanter fascia (roll foot with hard ball) Part II Static StretchingCalvesAnkles/AchillesHamstring (use resistance band), var. across body, open from body90/90 Hip StretchFroggy StyleLunge (wood dowel behind neck) Part III Dynamic WarmupBend & Reach (5-10)Leg Swings (front-back)(side-side)Fire HydrantsGoblet Squats w/ bounceSumo Squats w/ bounceRollie Pollies (straight legs) (wide stance) (butterfly stance) (5 reps ea.)Glute Bridges

[@ravenstylea2]

That's a lot of love making with that foam roller. Wifey will get jealous.

[@J33332]

+ravenstylea2 Add the 80's porn movie song. Hahahaha.

[@XTheSpartanX7]

dear god why did i not find alan sooner ??

[@ilovedadank]

+XTheSpartanX7 by using some of his tips, my gym sessions have become sooooo much more productive. not even like they weren't effective before. it's insane.

[@TatooedDoc]

+XTheSpartanX7 yup Alan is the bomb....I wish he was alive when I fucked up my knees with bad form squatting 20 years ago. all this stuff was considered wimpy in my day....who's laughing now as i am busting my ass to avoid knee replacements at 49.

[@pawlo669]

+gorman1 fuck people's opinion

[@TatooedDoc]

pawlo669 not sure what u are getting at

[@pawlo669]

Im on about something being considered wimpy n people not doing it because od that :)

[@ndnrb_]

Lower Body Foam Rolling (10-20 passes) * Mid/Upper Back * Glutes (Foam and Lacrosse ball) * IT Band * Hip Flexors * Quads * Adductors * Hamstrings * Calves * Plantar Fascia Static Stretching (45 seconds) * Calf Stretch on plate * Achilles Stretch on plate * Squat ankle Stretch * Hamstring Stretch * 90/90 hip Stretch * Butterfly * Lunge Stretch Dynamic Warmup (5-20 reps) * Bend and reach * Leg twists * Leg swings * Fire hydrants * Goblet squats * Rollie pollies * Glute bride Upper Body Foam roll (10-20 passes) * Foam roll upper back * Lacrosse ball on delts (front, rear, mid) Static stretching (45 seconds) * Pullover Stretch * Neck circles * Hand/bicep Stretch * Lat Stretch * Rear delts Dynamic warmup (5-20 reps) * Shoulder dislocations * Thumbs up drill * Cat/camel * 3 way shoulder Raises * Band pull aparts

[@scopopulus]

Thank you for the proper summary!

[@DamianBrown]

Thanks!

[@tropicalpalmtree]

hero

[@chrisk7693]

If i have nothing to do just train, then its ok but with job and time-stress their is no time for stretching

[@Andeee23]

@@chrisk7693 That's gonna come back to bite you on the ass at some point.

[@AJ1990.]

Wow. This video is golden. Such good advice here. Once the weight starts getting heavy, if you aren't at least doing some of this already, you're in for trouble.

[@zoddnrec5148]

yes ,,that's why I'm here I've been powerlifting training for a year and I'm a mess.This video is on point and I am starting this everyday .I've been plateaued for a while and achy ,this video makes sense.

[@AJ1990.]

Zodd Nrec good news is that it's almost immediate. You'll feel relief right away. Just force yourself to do it. Eventually you'll get your routine down, and you won't mind it. If I didn't do mobility and foam roll, I wouldn't be able to lift. Period. It would hurt too bad.

[@jonijokunen3542]

This video is good and informative, as always. Nevertheless, my first thought after the video was that ain't nobody got time for dat!

[@jonijokunen3542]

and I'm a structural mess

[@joshgraves1725]

+joni jokunen join the club

[@davidf1289]

+joni jokunen figure it out

[@LongBoy.0]

make time for it. Cut out Iso exercises, focus on the big boy lifts. Get stronger.

[@qjerm2]

Yeah, I got half way through the video and I'm like "fuck it, I'm going to workout".

[@scottholder6125]

Thanks for calling out cold static stretches. I was a gymnast and diver competing in NCAA's. We always stretched this way before work-outs. No one ever got injured. I was always curious why you-tubers hated on pre-work out stretching. Bottom-line, It reduces injuries.

[@CooperCarr]

I am a structural mess. Thank you.

[@RossKempOnYourMum01]

+Cooper Carr Ommit "structural".

[@rx7tool]

Cooper Carr I'm a mess

[@Aaron-sy5yx]

DUDE. I've been looking for a channel like this for 10 years!!!! All your advice is awesome. I have such terrible mobility and imbalances and your videos have answered so much. Stupid trainers and yoga instructors have no clue how to assess and treat these things. Your videos have taught me more in the past 8 hours than everything I've read for years.

[@SirArghPirate]

I went to the best sport equipment store in my citylooking for a foam rollers and massage balls. The roller was about $55 and the balls (rubber balls) were about $15 each. Fluck it! Then I went to the "pet department" in the same store and found two dog toy rubber balls of the exact same consistency as the massage balls for $1.5 each. Then I went to a hardware store next to the sports equipment store and bought a 110 x 5mm PVC pipe for $10 which is long enough for a spare foam roller. Then I went home and cut and assembled the pipe with an old sleeping pad and some duct tape. I have to say: Rolling the glutes is well within the top 10 most painful experiences I've ever had, perhaps even top 5.

[@belaic8559]

Try rolling your outer quads :|

[@georgeognyanov]

Dopest fucking video I have ever seen on the topic of warming up. Like this video is so good I was supposed to teach a class today, do a presentation for a new business client, read a book and go to the movies in the evening. Screw all that.... I'm going straight to bed even though its only noon because after such a video my day literally cant get any better. Thanks a lot Alan!

[@esond]

Love the plate sounds in the intro. I have such a Pavlovian response to that noise now.

[@solodred]

Thought it was just me!

[@TheBatman130]

This is possibly the video where you teach people (me) the most, Alan. Thx for making such a thorough video

[@SeerSnively]

Thank you, Alan. You've helped me yet again. My form has already improved so much due to your videos & I'm sure this will improve my RoM. While we may never meet, I want you to know you've improved my life. Thanks

[@jeffevans3521]

I have been doing it all wrong for 37 years. Wow! I wish I would have known this stuff way earlier. I could have prevented dozens of injuries. This is some good stuff.

[@allkinds1069]

ALAN THRALL = BEST FITNESS GUY ON YT, probably not for nutrition but DEFINITELY for form and things like this.

[@allkinds1069]

wish I would have found him when I first started lifting

[@gh8735]

I'm pretty sure has good videos on nutrition as well. Check out his "Supplement Stack" videos

[@43DHoyt]

Probably my favorite fitness youtuber right now. these videos are so obviously planned out and shot well. awesome vids alan

[@TheDietChef]

Just did this as my upper warmup thanks man. Even my fiancé loves your videos and she's tough to please :)

[@ebenezersureshworkaccount8947]

I find this very helpful. I am definitely incorporating the peanut drill, just looking at you perform that stretch feels so good.

[@damian_the_fatass4609]

Honestly one of the most helpful channels on youtube

[@Tzatzi_thereal_Tzatzi]

did is easily the best youtube fitness channel

[@aleksis1808]

Awsome to watch these old vids... you have come a long way...

[@RPMproductions1320]

I've watched this video at least 20 times. this stuff is a game changer for me. also just purchased foam roller, lacross ball and resistance band. can't wait to start using them!

[@markkil]

Alan - I am really enjoying your "How to" clips. Late last year I became bored with my routine and embarked on a powerlifting program. I find your clips really useful and straightforward and your approach really suits my style. Thanks for the good work.

[@jonnywills1]

You're the new yo elliot! So glad I found this channel.

[@velocity1146]

Honestly stretching actually makes me lift worse. I like to warmup with lightweight and stretch for 10-20 mins after my session. But to each his own, good video.

[@Latteincorporation]

same goes for me

[@adamuntz1130]

Yep

[@YanniMcNable]

Dude this guy's sense of humor is golden hahaha great fuckin vids

[@eclipsez0r]

I just wanted to add that, an anatomy professor told me that it's bad to roll your neck, because the cervical joint is not designed like a ball and socket joint, and is only designed to rotate left and right, tilt side to side and tilt backwards and forwards

[@eclipsez0r]

And thanks for all of your awesome videos

[@eclipsez0r]

Luke Brown Actually that's about standing and freely circling your own neck

[@georgiosriz3318]

eclipsez0r i agree with you.

[@roxanaagrigoroaei1828]

Best instructions on stretching I have ever gotten... thank you!

[@Myrkskog]

I'm not interesting in working out, power lifting or anything that involves hanging out at a gym, but you're videos keep appearing in my recommended list. This video especially is great. I practice yoga a lot, so I'm happy to see quite a few familiar stretches and warm ups in the list. Strangely, this video appeared in my list at a time when sitting on the floor doing the same rolling for the piriformis (sciatica in my left arse cheek). That rolling on the two taped balls looks great, I'm going to have to try that sucker out.

[@naush777]

Excellent Video both for static / dynamic stretches. As the Alan said you pick the ones / mix n' match. Thumbs up Alan, thank you for sharing.

[@Absolute_Unit135]

You and OmarIsuf are helping me get my shit together haha, this video made me realize what a mobility mess I am. Thanks 1000 times, and I like the no bullshit approach👍

[@AlKadath]

Incredible content once again Alan, this is just what I needed! will be using it on the daily to really hit my flexibility issues that have been hurting my performance for over a year. Thanks isn't enough to cover it!

[@nxamaya]

Watching 20 mins of a muscular guy mostly streching with jazzy music in the background, it was quite the experience, no homo... That froggy style tho

[@lyaworski333]

Those band stretches for the hamstrings are killer on my legs! I know now how tight those guys are and must work on them.

[@scott05089]

oh shit i lost it at the froggy style stretch description, subscribed!

[@eukleidesk6759]

Thanks Alan. Your teaching videos are always terrific. I learned a lot of good stuff here.

[@kaossix6]

ok first of all, THANK YOU! There are so many great KZbin personas in fitness/lifting/training like Elliot Hulse, Brandon Carter, Omar &co, and many others i cant remember the names now, BUT this happened to be the most helpfull channel in terms of fixing and "how to" about various imbalances in my twisted weak body i ever found. Just doubled my list of fav vids to work with on fixing my ass. NICE!

[@rico1660]

Great warm up man! i've been doing matt ogus's warm up for a while now but this one definitely introduces some new ones I haven't seen.

[@Limepure3]

discovered a new love for tennisballs. Best footmassage I´ve had so far.

[@ghita4253]

Thank you for impacting our lives in a such positive way.

[@Audioventura]

As a French guy I appreciated the instructions in my mother tongue!

[@paucceri]

The first proper meta-analysis of static stretching pre-workout found that performance was inhibited in explosive workouts, and risk for injury was increased in some cases. Read it for yourself: Simic L. Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scand J Med Sci Sports. 2013 Mar; 23(2):131-48. That said, I love your channel and have learned loads

[@akhil1753]

I've tried the same but static stretching pre workout isn't working for me. No size gains, feel weak and minor injuries. So I'm gonna do the dynamic warmup first and then finish my session with static stretching. Gonna see how that goes. Still love you man for putting this up. You're like my mentor for free🤣

[@joey14455]

Alan is back in action!

[@Progtologyst]

Great stuff. Thanks tor giving us your routine. Several things I will likely add to my own. I have no idea why the opposition to warming up correctly exists. I've done static and dynamic stretching for years because it feels great. I also feel it helps prevent injury.

[@ElPibe10mx]

You're so underrated. Great info all the time. Great channel.

[@dunlea2k8]

The static stretching tip is gold

[@TonyHStanley]

For a warm up I always do 5 minutes on the rower (or skipping rope, or cross trainer 2 minutes 30 forwards then 2 minutes 30 backwards), then mobility exercises. Static stretches right at the end of the workout.

[@shadywayside]

Nice Eliot Hulse, Strength Camp wristband. I've not heard those static stretching myths. All I know is that they suck for actually "warming" up, and research says that they require at least 20mins of hold to do any real change, which is why PNF is important to trick the mechanoreceptors to relax the muscle.

[@yes_eu_can]

Feeling blessed that I found your videos today 👏👏👏 knowledgeable and hilarious

[@zackgeist5450]

Alan, Awesome warmup video, thanks for all of your help! Keep them coming!

[@jgboogades]

Alan, you are just awesome! I've learned so much from you!

[@y.r.coreas799]

Thanks so much for your channel and of your generous imparting of knowledge. I learned so much in this video.

[@sanrs1318]

You are funny yet informal about the subject!! you do great work for us new starters

[@williambryan5188]

Alan Thrall for President!!!!!! Love the videos man, keep up the great work!

[@zolabbb]

I love your videos. Informative, straightforward and entertaining

[@fpalitang]

Nice to see you post a new vid after awhile. Great channel. Keep it up

[@moreiraeladio1]

This video saved my life

[@kalm5076]

Alan you da man. Glad to have found your channel via your guest appearance on Omar's!

[@JJones-nf9ce]

A wealth of info.Thanks Alan.

[@WarMonkeyPlays]

I'm pretty sure at this point you're a literal life saver to somebody at least.

[@BadBandar59]

The beard gets more and more epic.

[@fabiansanchez4377]

This is so complete! Thanks Man! So good

[@joehavian]

One of the best fitness channels on youtube next to Johnny Candito! Thank you so much man, these videos you make are SO helpful, and also entertaining!

[@nikolasmesuli3039]

for some begginers this might look like an actual exersise rutine

[@Dannenhaus]

Awesome video ! Very helpful

[@313Saj]

Excellent warm up tips

[@Elluzive]

I'll try these warm ups. And this may sound stupid, but I watched one of your videos that said you open your mouth wide during the valsalva maneuver when squatting. I've been having all sorts of trouble during squatting, one of which was that I got gassed even when I (thought) I was doing the method correctly. Today, I made a switch to high bar, and also made the simple adjustment of opening my mouth(no homo) during valsalva, which turned out to be a great cue and I felt fresh after my heavy sets, and my form was on point. Hopefully I can build on it.

[@anti-lifeequation9048]

not sure about Alan, but for me I keep my mouth open so I don't clench my teeth. I chipped a tooth prior to switching mouth position

[@FitnessGod1990]

Elliot Martin Do you open it during the whole exercise or just when taking the air?

[@IrvinLep]

I love your music selection! And really great vid

[@gabriellebrwn92]

I came here because I have some crazy injuries from not stretching before or after intense workouts and runs..but I can't watch this you're too hot for me to pay attention lol! thank you for all the helpful instructions!

[@bruceyamill9916]

Gabrielle Brown where is here?

[@craneman602]

Alan, I love your videos man, great stuff.

[@Dluu22]

great video. gonna incoporate some of these into my warm up routine for sure!

[@sneakytucky]

Hey, just recently found your video's, finding them very informative and enjoyable. I thought i'd share my 2 cent's on static stretching since ive recently provided work on static & dynamic stretching. I found a significant amount of current literature condoning static stretching before weight bearing exercises, displaying reductions in power output for upto 2 hours post and also an increase in injury likelyhood. I took this information and moved my static stretches to post work out and in my rest days.

[@catamenia8485]

ok- it is your rest day. SHOULD WE WARM UP BEFORE STATIC STRETCHING??? Jump rope,jogg or smth like that?

[@mitchelldelmar9682]

Educational, entertaining, erudite. Subscribed! Thank you!

[@SnakeC666]

best warm up video !

[@kalyankuchi280]

love this collection

[@92xxchrisxx]

all this foam rolling thrusting is getting me all frisky 😌

[@DavidBockman]

Alan Thrall's Upper Body Warm-up Routine UPPER BODY Part I Foam RollingPeanut Drill (2 Lacrosse Balls taped together) for Thoracic SpineFront-Side-rear Delts/Lats (Lacrosse Ball against wall) Part II Static Stretch The 'I don't know what to call it' stretch (across bench)Neck Circles (with stick)Hand/Bicep stretchLatsRear Delts Part III Dynamic Stretches Shoulder DislocationsThumbs Up DrillPush-Up Plus DrillFront/Lateral/Rear Delt RaisesBand Pull-aparts

[@delciemcwhoopie]

love the Sim City music

[@Mr7qn]

Dude, i really enjoy your jokes

[@miguelreyes9413]

great warm up.thank you

[@danielmeyer5067]

So much amazing info. THANK YOU!!!

[@geniusaza]

Killer Warm Up!

[@cellinelisehenriksen3337]

love your tips.

[@shigyungkim]

Man i love your videos!!

[@bennynutts16]

said giggity in my head... then quagmire pops up on the screen... sub'ed and liked! FeelsGoodMan

[@azimuthclark462]

great video , thanks man. warming up is so important. awesome beard.

[@rudysanchez9236]

thank you for the excellent direction!

[@wowawewah]

This is a goldmine

[@TAICHIJOELAMP]

I was taught to roll and hold it over the muscle adhesions.

[@Psychosgamers]

the "the not sure what to call it " stretch ...elliot hulse call those thorasic extension stretches

[@DavidBockman]

+PsychosGamers The 'Draw me Like Your French Girls' stretch

[@mcfriedchicken1972]

+David Bockman lmao

[@TheGreatConan]

+David Bockman I've also 'heard' girls do it in porn a lot while sucking dat D

[@gh8735]

The "Jesus take the wheel" stretch

[@bobbykotick1163]

I wont be doing froggy style publicly

[@user-wx7rq1oi1c]

What's wrong? You don't want to injure do you?

[@eclipsez0r]

Probably not a good one for prison workouts

[@hokiepokie]

I just did and got pregnant

[@MedievalSolutions]

Its the best for prison actually... The guys will add weight by... Whatevs.

[@theBoonarmies]

Brutal AND provocative...

[@directorgtr]

I stretch out but not to this extent. I'd love to and I should, so I will. When paying attention, people rarely do ANY type of stretch before heavy squats or deadlifts. Crazy

[@gelul12]

good points but i dont have time for all this before an workout lol

[@abainbridge89]

Great stuff Alan, learnt a lot

[@josephsayle650]

Your awsome! Exactly what I was looking for.

[@corvinlord]

Thank you, this is exactly what I needed! Train Untamed!! :D

[@sergen3070]

bro I love that chill music