The Most Effective Science-Based Warm Up & Mobility Routine (Full Body)

[@JeffNippard]

Hey guys! Posting this from Melbourne, Australia! I was working hard on my presentation for the Ultimate Evidence-Based Fitness Conference these last few weeks but now that that's done, I'm back on my usual upload game again. My next video will be a vlog covering some of the behind the scenes from the conference, my talk and my training here in Australia. See you guys soon!

[@connorparks3955]

Jeff Nippard jeff video instant like love ur content just started block 2 of ur lpp program

[@spicycactus17]

Do a video ‘Bro Jeff in Australia’

[@odawne]

Hey Jeff, Thanks for the new video. It’s nice to see you are getting better and better with your videos and presentations. Sometimes the jump cuts are a little quick, but it’s nice we can still pause the video. I was wondering over the last year while you’ve been doing your research and making changes to your program, has your rate of injuries decreased or disappear at together and do you feel like their is a positive change to the overall improvement to your physique? Examples: Are you finding it easier to improve your strength, speed, range of motion, muscle mass and achieve your other fitness goals?

[@Elogamer15]

3:55 best part

[@mattheww1036]

Hey Jeff, Could you please go over the Olympic snatches. I would like to know how to go into Olympic/Power/ size workouts. Thank you

[@gerbendebruyn8979]

I did the facepull warm-ups and the elastic band got loose and shot directly in my eyes. 10/10 would do it again.

[@maf.eats2024]

Same.

[@nvmffs]

You hate your eyes?

[@maryb3428]

Gerben Debruyn 😂😂😂😂😂

[@loganvelez6230]

😂😂😂

[@calebcarter5477]

Damn

[@TheRealGuywithoutaMustache]

Who needs mobility anyway? "You hear those sounds? Those aren't my joints crackin, those are my joints clappin and making way for my muscles to grow"

[@gurnoordhaliwal3389]

GET EM BROFESSOR

[@AnjuliMack]

LOL

[@gt_hapi4844]

dude i just saw you under my chinease hentai fan boy video, and now you here

[@Tyler_18_]

Gto Hapi mr. worldwide

[@maryb3428]

Just Some Guy without a Mustache 😂😂😂

[@changningxu9828]

Guys, please listen to me, what Jeff said is so important. I had a period of time where I repeatedly strained, pulled and injured my muscle and it brings so much frustration. If taking 10-15 minutes to stretch and warm up before lifting can prevent injury then you should DEFINITELY do it. One thing I learned through the hard way is that the recovery is way more difficult and vital than weightlifting itself. And please, if you are serious about weightlifting, PLEASE consider committing some money to massage. Your body will thank you later!

[@rik9833]

Gonna get a massage fr

[@LowBudget2018]

I'm currently having joint pain and issues all the time. It's so frustrating when you just want to lift. I lift light to moderate weight, but I still have hip flexor issues. I figured I need to warm up more because I don't do much. I hope I can feel better 😢

[@AlexB-vw4ki]

Do you do yoga frequently?

[@LowBudget2018]

@@AlexB-vw4ki Yes, I used to do it every day, but I've stopped.

[@Lasse_Pedersen]

Can you make a video about training around injuries? example lower back pain, knee pain, shoulder pain etc.

[@AmendMD]

See a physio

[@jjwp-ql5rv]

What have you done to yourself lol. Are you accident prone?

[@tarfaerhing7555]

I hate those morons saying, "go see a doctor" doctors are trash, they know nothing about bodybuilding, most of the doctors i have seen just say the first shit you can find on google, some youtubers know way more than doctors

[@budspencer7612]

& forearm pain!

[@EduardoSanchez-rc7bg]

@@tarfaerhing7555 unfortunately true. A few weeks on the internet will give a far more comprehensive and hollistic understanding on your body. Sigh...

[@peet3449]

As someone who has a chronic back injury, I cant even think about skiping foam rolling. I went to a point where I bought one and use it after waking up, before sleeping and during training. Excelent video.

[@dtpossx]

Oyh! Those bro Jeff warm up drills starting at 0:57 are hilarious😂 You should do a behind the scenes series with bro Jeff or something🤣💪🏽

[@LegendMathai]

Axel Reyes Bro Douche Jeff

[@DPMixing]

I’ve been wanting this video for ages, thanks for the upload.

[@TechnO_mi]

So i did this warm up routine It took me 2 hrs ...now i am going to workout next day

[@blayes9924]

lol yea, works for bodybuilders, etc. who have all day to spend at the gym. Not so handy for some of us that need to be in and out within an hour or so.

[@crietzsche]

@@blayes9924 Enjoy the injuries!

[@blayes9924]

​@@crietzsche Hi Jared, well if I had any injuries from my gym training I would I guess... unfortunately for you, I don't. Been doing great for the last 20+ years. However, your ignorant comment suggests you think I don't warm-up at all - this is false - I do. My warmup is similar to Jeffs, but with a few slight adjustments so I can still get a work out done within an hour or so. Anyways, thanks for the random comment. Always a laugh when someone thinks they're being smart but really don't have a clue. Have a good one :)

[@SchuhFlys]

@@blayes9924 lol he literally gave a time estimate for both the lower and upper body warmups. If you’re spending a substantially longer period of time completing these stretches you are most definitely doing them wrong, or overdoing it.

[@blayes9924]

@@SchuhFlysok mate.

[@bossnian5615]

Dope stuff man this is what gym heads really need. Warming up not ONLY prevents injury but boosts performance = win freaking win

[@Zeppelinpuppy]

As a Chemist and a contortion aficionado I appreciate this evidence form of presenting the proposal. Great job my friend

[@Heylon1313]

Incredible how he manages to pack so much information into a very short yet very easy-to-understand video, great stuff.

[@lenalifts]

Steph AND Jeff posted on the same day ??! my lucky day 🙌🏼❤️

[@mdmjeremiah]

As a relative beginner I am still at the point where most of your warmups are actual workouts for me. If I did all those warmups I would have a pretty solid workout in. My compound lifts aren't heavy enough to need warm ups. They ARE the warm ups.

[@malkulaas6380]

Feel you 😂

[@Das0000]

Same xd

[@TheAvrgbob]

Just wanted to say how great your video's are I started to copy your warm up routine and instantly my work out felt easier. Just bought your guide to body recomp and looking forward to the read

[@LOWKEYSHOOTA]

Objectives Increase body temperature Take joints that'll be active through their full range of motion Progressively work way up to your working weight Upper body: General warm up (5-10 mins cardio) Dynamic stretching -arm circles 10-12 -side to side arm swings 10-12 -band pull aparts 12-15 -band or cable external rotations 10-12 -band or cable face pulls 10-12 optional: -wall slides 8-10 -overhead dumbell side bend 2-3 pyramid sets on dynamic strength exercises Lower: 5-10 min light sweat/raise body temp 2-3 min foam rolling or lacrosse ball 5 min dynamic/specific stretching -leg swings (front/back) 10-12 -leg swings (side/side) 10-12 -step throughs + stretch 10-12 -scorpion stretch -knee drive rotating squat 10-12 -cossack squats optional: -slow eccentric calf raises 1-4 pyramid sets on dynamic strength exercises

[@lauraramosdelgado]

Thank you for always sharing science based videos!

[@11202]

A video from the man himself! Thanks for uploading such a breadth of educational material on lifting. It’s entertaining, informative and honestly the consistency of uploads means there’s always something new to learn. Sometimes it’s all about the tiny nuggets of information that make the bigger picture click together.

[@ReeceWilliamson]

Mobility is always forgotten about when it comes to lifting. Glad to see that you are showing the importance 👏

[@viggy1890]

Definately agree on warming up having an effect on preparing you for the lifting ques. The whole movement just feels more fluid

[@JohnmagnusLifts]

Thanks Jeff! Finaly you make this video. Another fantasitic video.

[@khorneflakes2175]

Thanks for all your videos Jeff you're helping a lot of people out. A bit surprised at the lack of back and elbow/wrist warmup in your dynamic stretches.

[@skyejacques]

Thank you for this! So many good warm up exercises for newbie me 😊 and warm ups are vital, vital, vital!!! And also after workout stretches. I haven't got injuries, I'm more aware of my weight limits and less DOMS.

[@1seedeadp3ople]

i have a brisk 15 minute walk to my gym, mainly uphill. That's usually done it for me. But this is great info, always love your video styles Jeff. Much love homie

[@mzar62458]

Increase body temperature Take joints that'll be active through their full range of motion Progressively work way up to your working weight Upper body: [7:15] General warm up (5-10 mins cardio) Dynamic stretching [7:25] - arm circles - side to side arm swings - band pull aparts - band external rotations - face pulls optional: - wall slides - overhead dumbell side bend

[@1674-q4o]

Light sweat? It's so humid where I live that my shirt is soaked just by walking to the gym!

[@matthewgomez892]

1674 florida? down here in miami its hot af

[@julestielman]

Then you can probably skip the general warm-up.

[@toniamurray5407]

Same. But I love in cold England. Still boiling in most gyms 😥

[@VedantKulkarni619]

Same here in India lol

[@nikolavideomaker]

Same situation in macedonia. Air conditioners running on all cylinders and still sweating.

[@Yo-yg3id]

Lower: 5-10 min light sweat/raise body temp 2-3 min foam rolling (lacrosse ball) 5 min dynamic/specific stretching 5-10 min 1-4 pyramid sets on dynamic strength exercises Upper: 5-10 min light sweat/raise body temp 5 min dynamic stretching 5-10 min 2-3 pyramid sets on dynamic strength exercises

[@markkelton2132]

Thank you

[@livintolearn7053]

That's like 20 mins to warm up

[@Trynabethicc]

Ta

[@filipstrom6682]

Thanks man!

[@Hudson4426]

@@livintolearn7053 more like 30-50 mins… way too long

[@katieeaves4378]

lmao bro jeff warming up killed me xD

[@Yud45]

1:04 this part is the best

[@DemonLord_D]

0:57 that was one hell of a warm-up

[@markbarrientos5334]

Jeffs the absolute best, always the best and science based tips.

[@SimpleHumman]

Very helpful indeed, I will start using the ideas presented in my warm up routine. Thank you!

[@votip]

Im a kinesiology major and these videos are SOOO HELPFUL!! Its like you did all the research for me and explained it so i sound smart in class LOL!!

[@saxophonecsb7398]

Best vid on warming up. Thank you Jeff.

[@-bodna]

This is literally just what I’ve needed, I need a squat mobility warm up routine so I can go full ass to grass and become Clarence 🤙

[@LeLe-bo7cs]

I dont think Clarence is human tho

[@adityanaik3234]

Fuck off

[@quadrophrenic]

I guarantee Clarence doesn't do any warmups for squats other than squats

[@luciocastro1418]

You need a full DNA mobility overhaul to become clarence tho 😂

[@xtraOrdinaryAthletes]

Proper warm up programming still feels like one of the more underrated parts to lifting. Been preaching good warm up protocols to anyone who will listen and in our videos too. But it seems like one of those things where it's hard to fully appreciate it until you start incorporating it yourself! Also, BTW, been waiting eagerly for you to make this video! :)

[@balanced_barrister]

video has been helpful! initiall did 5 minutes on the cycling machine then supersetting squats and hip thrusts

[@Mrsmooth2023]

Bro you really put us on, thank you man appreciate that

[@DiagoRussell]

Always love your videos!! I can't wait to implement this into my workout regimens!!

[@dockdowdell]

Kai Greene on the stair stepper in "Train with Kai" 2013. He was the first person that I ever heard talking about preparing the mind for what's about to come. Dude is the Morpheus of bodybuilding

[@benoitterneyre5064]

I dislocated my shoulder about five weeks ago. I was about to go back to the gym to progressively recover my strength level and I was looking for a mobility routine to recover flexibility and protect the shoulder joint. I am now considering starting religion to praise you, your content and your sense of timing for posting videos. Bless you, you glorious kiwi eater.

[@horny4violence]

Dude, question about how to gain confidence in moving the previously dislocated shoulder? The trauma dislocation really left a psychological scar in me haha.

[@luciocastro1418]

You probably know this by now but its always good repeating: You neee to do specific exercises to strenghten the joint and to gain shoulder stability, mobility alone won't do ti and sometimes can be counterproductive

[@benoitterneyre5064]

@@luciocastro1418 Pretty much yeah, you need to progressively test your range of motion and once you know which exercises are available to you, start doing them to build size back into your delt to protect the joint. In my case I can now do a bench press or a push-up with a clean form but i'm still not flexible enough to do movements on a vertical plane of the body (overhead press and pull-ups)

[@luciocastro1418]

@@benoitterneyre5064 great job on the recovery man, look up, if you havent, Dr. Quinn Hennoch for shoulder stability exercises, some them including balancing a very light kettlebell over your head, doing scapulq pull ups and Ys, Is and Ts laying on a bench.

[@deathwish5130]

Been waiting too long for this

[@TBoneTV99]

I love your videos jeff thanks for posting🙏🏼

[@wt8213]

"hey guys so what your going to want to do is warm up 30 minutes a day followed by a 3 hour workout followed by a 20 minutes cool down."

[@krystalschmid8352]

This was super helpful 😊 thank you for sharing. Love your science backed info

[@kennyk.wylinlandmon5299]

This is great! Needed this before I started fundamentals. Especially the pyramid recommendations and when and when not to utilize them.

[@BryanSwainFitness]

Warm ups are always underrated! Great vid Jeff!

[@shmuckling]

I've been taught a lesson about impatience when warming up more times than I'd like to admit. At my age, I do as many warm up sets at as low of weight as I feel like. Thanks for providing all this great advice, I'm learning a lot from your channel.

[@GoGoober]

Hey Jeff, love the warm up. My clients and I use the lacrosse ball to help relieve tightness in the feet and get a better arch. I like how you used it!💣💥💣💥💪

[@lucassaab7051]

Been waiting for this Jeff, thanks.

[@melvingaye4373]

This was exactly what I was looking for, thank you so much!

[@jakeryan2168]

Do you have any cool downs or post workout routines you do? Could you do a science based video on Post workout routines?

[@krszkkn]

07:13 upper body 04:14 lower body

[@gothops2632]

The squat and reach stretch is also called the Gorilla squat. Obi Vincent is very good at performing Gorilla squats!

[@Firmly_grasp_it]

Can’t wait to see the Australia vlogs!

[@sinisaass1993]

Really nice impact on fitness game. Thanks a lot for all information Jeff

[@guyr989]

Can you do more injury-treatment videos based on current science please? Lower back, neck, shoulders etc..

[@linettedanielasernavargas7126]

Short yet informative.

[@Saint_Gerald]

I love watching your videos and I’m consistently learning so much. I’m curious as to what you think about Matt Wenning’s warm ups? I believe that both are amazing ways to warm up. I don’t know how you feel about him, but a collaboration would be pretty cool!

[@randawoehawoe]

Do you still do static stretching between your sets?

[@sandeshjadhav8804]

you should as it promotes blood supply but don't hold the stretch for more than 20-30secs

[@wilsonram39]

@@sandeshjadhav8804 agreed, he mentioned a few months back that there was some literature supporting intra-set stretches of 30 sec or so

[@Niighht]

If you wan't optimal long term health and flexibility through your life, stretch as long as you workout, usually before hand when you have energy cause after a workout you are tired and want to eat and sleep.. do it beforehand with purpose. Do it and come back after a few months and tell me how good you feel.

[@Niighht]

@Adrian M Yeh say's who? Science studies funded by health organisations that make money off of you being injured? Do what I said and come back and tell me the benefits it made for you..

[@ferlou2373]

Eric Ryan What do you do on here? Just accept the fact that stretching does not help to prevent injury.

[@abdenourslimani4817]

I used to lat pulldown like 70 kg x6 sets with barely a rep left in the tank and when i followed jeff and warmed up properly i was able to easily do 80kg x6 and i was absolutely astounded!

[@DiegoCanitrot]

I love it, that's a great advices for warm up, new sub from Spain dude.

[@danozka]

Thanks Jeff

[@Anth0ny_Allen]

Great info!

[@jjwp-ql5rv]

0:58 Bro Jeff had me spitting my coffee all over my phone 😂

[@gabrielrodriguesdasilva575]

(Inferior) Leg Swings Front-Back Leg Swings Side-Side Step Throughs + Stretch Scorpion Stretch Knee-Drive Rotating Squat Squat and Reach Stretch Cossack Squats Elevação de Panturrilha (Superior) Small to big arm circles Side to side arm swings Band pull Aparts Band Rotations

[@brothaseth1567]

I just find a nice grass hill at a park and roll down it like a little kid. Hits everything and it’s dynamic. Takes 20sec tops

[@maryb3428]

Fantastic video!

[@angellomeli3801]

Jeff with juicy vids. 3dmj would be proud bro

[@thepsychopimp]

I train at home and like to walk around the block before lifting, it takes about 6 1/2 minutes

[@Dkidlee]

Thank you for finally making this video ! Going add this my workout playlist so I can rewatch every once in a while

[@ryanalanmelchione9790]

Awesome videos bro!

[@Lukas8363]

good stuff man thanks

[@tolagan]

Awesome video Jeff. Love the knowledge and breakdown of the litterature as usual. Question: The merit of full isolation of each joint to prime the mechanoreceptors?. After completeing the Functional Range Conditioning system the prensentations on the science of how these movements fire the best quality afferent signals to the CNS was very compeling. I wonder how much performance and injury prevention is missed out by just flinging a limb through a range for the increased temperature for tissue pliability (dynamic warm up) instead of the conscious active control of the full range ( to stimulate the joint capsule that contains the largest amount of the high quality type 2 afferent signaling fibres). I also appreciate that this in an extra investment in time. Would love to ear your thoughts and if you have come across this litterature. Thank you again for the great video.

[@steffentuchter9869]

Very good Video, Thank you!

[@ikwonswt]

1:04 what you doin lol

[@nolor8397]

You read my mind

[@devvyas6751]

What about full body. Would you be doing the whole warm up that you showed for both upper and lower?

[@fellgyflex]

Came here first just to say you're a legend mate! I'm 3 days out from my physique competition. Vlogging it all!

[@yoelmorales208]

Amazing video

[@KGRAO2047]

Zen says so far as pre workout warm up is concern an athlete must understand that how much is too much. For professional athletes less is better.

[@omarrashad451]

amazing, as usual

[@chrisradnedge74]

Hi Jeff, I love your high quality videos. What software do you use? Thank you

[@bebop504]

I'm female...and I just hurt my hamstring tendon while stretching and trying to do the splits. Overextended my leg a little too far. Apparently you're supposed to warm up before even stretching.

[@bebop504]

@Sher Ali Did it fully heal? I'm concerned about it never being the same again due to scar tissue on the muscle. Do you still train your legs/glutes/lower body? I'm afraid to start again

[@thats_mr_b_]

Hell to the yes for this. Thank Jeff #PTA

[@JLCWELLNESS]

This is what I’ve been waiting for. An informative warm up for working out. I love listening to your science techniques video and can understand what your saying. Keep up your amazing video .

[@Mr.Lingus222]

Jeff be hitting these poses got all the boys blushing

[@TheRabbit91476]

Always though that 5-6 one minute rounds on the assault bike at a moderate intensity was a good warmup up. With 30 seconds or so in between peddling

[@coolsidhanth]

Hi Jeff amazing video, I just wanted to know do you recommend doing static stretching post workout or so for the muscle groups trained ? If yes, for how long ? Or is it simply not necessary?

[@عبدالرحمنالعنزي-ح3غ]

When i come to the gym i take two 5lb dumbble and dance with them 2 minuts then i start the workout 😂

[@curtiswu7912]

upper body warm up routine plzzzzz

[@noname-xi6tz]

What do you think about going to sauna before workout to increase body temperature? And does it decrease or increase performance?

[@akul_cicajlkrb]

0:56 I literally died laughing. Best of Bro Jeff 💪

[@markcruz9315]

This guy was trying to tell me that doing the light cardio will deplete glycogen stores 😂

[@AndreInvests]

Great talk Jeff and very helpful for implementing into a training program. Keep up the quality content ✊🏾

[@hunt4020]

Is there any advantage to using capsicum creams to help warm up?

[@sweetgainz364]

Hey jeff, is there any science to music and workout performance? Theres days I dont use music and my focus is altered, wondering what you think

[@Mrjack8858]

I'm studying music at university and I'm thinking of writing my dissertation on this subject, would be interesting to know Jeff's thoughts (and anyone else's)

[@ulisesxavier1116]

Well, maybe not on sports or resistance training, but many studies have been done that show that Music Can help increase focus on many tasks. Mainly non-lyrical music when it comes to delicate or mind challenging tasks. When it comes to physical training, I guess you have the added factor of motivation and comfort while not affecting your training directly. However, you may need to get picky about your music, as you could subconsciously perform reps to the beat of the song and not necessarily to a set pace.

[@Milaniscious]

Actually took part in a study at uni about music bpm on 1 rep maxes. The sample size wasn't ideal, but the conclusion was that bpm had no statistically significant impact on performance. It'd be great to see some proper studies on the subject, but I guess like most things psychological, if you believe that it works, it will work.

[@yatangaki6719]

There is some studies showing that high bpm increase performance between 2 to 5%

[@sweetgainz364]

@braandy1995 this is exactly why I listen to music honestly. My gym Is loud, lots of people talking and banging weights. it gets hard sometimes to just focus on your workout when the dude next to me sounds like hes giving birth haha

[@ΣερτηςΠαπας]

Liked before even watching

[@maximilianeder367]

exhausted after 10 Minuten of warmup. Do you think its to Long for me? PS: Love your videos

[@rodolfo561-]

So for the pyramid warm up, 15 reps with just the bar is a set or 15 reps with bar,10 reps with more weight, another 5 reps with even more weight and then 2 reps with almost my max lift , all that can be considered as just 1 set?

[@adamjohnson3420]

DO NOT attempt the wall slides if you have a history of dislocating your shoulder, it had been years since I last dislocated it and I’ve packed on a lot of muscle since then but my shoulder popped out the second I tried to raise my arms