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.

[@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

[@TeresMajor96]

Ta

[@filipstrom6682]

Thanks man!

[@Hudson4426]

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

[@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

[@DPMixing]

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

[@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.

[@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...

[@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.

[@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! :)

[@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

[@JohnFrolov-r8d]

I've been following your channel for a while now, and every video just keeps getting better. This warm-up routine is a game changer.

[@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!

[@Chawin-d2h]

I would like to thank you from the bottom of my heart. Before this, I had pain in the outside of my buttocks, and I had been to the hospital for more than 10 years without any doctor being able to tell what was wrong. I did many types of exercise, but I had to stop for a while because of the pain, even though I always warmed up before exercising. But after I warmed up as you suggested, I did it continuously for 5 full months. After the 3rd month, I didn't have that pain anymore. Until now, even though I don't know what caused the pain, I guess that your warm-up method made me feel much better. I would like to thank you again and again.

[@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.

[@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.

[@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

[@sean9021]

I was writing in the comments of the How To Train Like A Minimalist about if anyone had run into science on warm ups but the here's this on the home page. Thanks for doing all the hard work for me!

[@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

[@Dkidlee]

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

[@IkarusTroy57]

This dude is legit. My new fav KZbinr

[@lenalifts]

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

[@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 .

[@rushbros]

My first year of lifting I never warmed up properly and the next two years were spent dealing with chronic pain... This is so important, just as important as prioritizing proper form/contraction over weights used. I wish I knew these things when I started!

[@bossnian5615]

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

[@Heylon1313]

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

[@spencer7262]

I’ve been waiting for you to put out a revised warmup video, thanks for delivering Jeff! Much love

[@Zeppelinpuppy]

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

[@lauraramosdelgado]

Thank you for always sharing science based videos!

[@fellgyflex]

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

[@tankquality]

Best sport related video out there. This is the first thing everybody should learn before they lift! Preventing injuries is always better then fixing them.

[@-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 😂

[@TrainAesthetics]

I’ve always neglected warm ups throughout my journey, because I’ve always thought it will “tire” me out, but I love these insights you’ve put out especially the deadlift warmup. Can’t wait to try them out and maybe vlog about it!

[@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 👏

[@DanielTorobekov-v2j]

Great video, Jeff. The mobility work is something I really need to focus on to improve my lifts.

[@MachineSwede]

It's crazy to think that, of all the videos you've made in the past, I can finally say I have a favorite video of yours. Rock solid content as always man, but this one really sums up everything I've been trying to figure out for a long time. Thanks!

[@Takeiteasymybrothercharles]

This was exactly what I was looking for! Thank you Jeff Nippard!

[@viggy1890]

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

[@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

[@JohnmagnusLifts]

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

[@anarchisttutor7423]

I started Darden's 30-10-30 workout this year. 30 second eccentric, followed by 10 reps of 1 second concentric, 2 second eccentric motions, followed by a 30 second eccentric. I think it equates to back-to-back warmup, working, and drop sets. I've since modified my workouts somewhat but I had some good experience/results with it.

[@bigwilly43729]

Glad I wasn’t crazy when I was doing multiple warmup sets before getting to the working weight on the bench. Ended up feeling “stronger” as opposed to if I just went right in.

[@markbarrientos5334]

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

[@HoudalothAli]

Very important video. Warm up must be minimum 5 mins followed by full body stretching. You can warm up doing press ups before bench press. But a warm up set is essential. I strained my right shoulder, most likely anterior deltoid with a heavy overhead press that I did with no warm up set.

[@AndreInvests]

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

[@vasilijeanevski1654]

I love your channel because you bring facts backed up by research. This is really rare because i saw that only on your channel, picture fit and shredded sports science

[@vivianamu1733]

Jeff, thank you for this video. This is important information. As I get older, I frequently worry about injury as I workout in the gym, so I really appreciate this video.

[@mehressagreen4615]

Had to take notes and rewatch this so many times! Have saved it to my notes and excited to try it. :)

[@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

[@DoctorSK69]

Finally the much awaiting warm up video

[@deathwish5130]

Been waiting too long for this

[@saxophonecsb7398]

Best vid on warming up. Thank you Jeff.

[@EzzyR561]

Thanks Jeff for this video I'm sure everyone will benefit from this! Much love man!

[@ezioauditore9561]

Jeff is the type of guy to post video from Australia to prevent upper body- lower body imbalances 😁

[@evanducreay2282]

This is exactly what i needed today🙌🏽🙌🏽🙌🏽

[@ansariabdullah2373]

00:13 Effective warm-up focuses on raising body temperature and reducing injury risk. 01:28 Warm up in 3 sections: general, specific, and progressive pyramid loading 02:35 Effective warm-up routine for better performance and injury prevention 03:41 Warm up with dynamic stretching routine improves performance. 04:50 Effective warm-up routine to improve flexibility and mobility for lifting 05:56 Progressive pyramid warm-up is important for heavy compound lifts 07:04 Efficient warm-up for upper body 08:13 Progressive loading pyramid for main exercise

[@alexzandrawoods6070]

Bro Jeff is literally my favorite thing ever 😂💀

[@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.

[@jackchelsea9654]

Most informative channel I think I've found

[@katieeaves4378]

lmao bro jeff warming up killed me xD

[@Yud45]

1:04 this part is the best

[@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.

[@devielouw8359]

My man, Jeff on the great content!

[@DemonLord_D]

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

[@Dany-ik1id]

You recently learned new warm up routine and wanted to make this video. Smart way to study.

[@matias7566]

FINALLY. Been waiting for this. Thank mr jeff

[@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!!

[@ryanlathotep]

Awesome video. Succinctly detailed, and everything I was searching for regarding warmups. Thank you.

[@SimpleHumman]

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

[@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.

[@Kaiser7687]

Nipp Jeffard is the best!

[@JoanneLeighDance]

Shouldn't that be Neff Jippard 🤔

[@rtg8795]

Love the content Jeff -- been watching a lot of your older videos lately. Thanks

[@lexiejojofit]

Great info that I can’t believe is free. Thank you !

[@ethanclough8085]

I’ve been looking forward to this one for a while. Love how science based and effective your stuff is. Thank you for this 🙌🏼

[@jfx2840]

Jeff I love your videos man! You take the BS out and explain things so clearly, keep it up!

[@gimmekith]

coming back from a rotator cuff injury and definitely need to focus more on my warmups 😅

[@ParvParashar]

Phenomenal video! Thank you for putting a lot of effort into it and sharing it with us. I really appreciate all the great content you create for us. It’s just amazing and I’m quite grateful to you! 💪👍🙏

[@martapolizzi9598]

Super helpful and extremely clear how you explained everything, thank you!!

[@BryanSwainFitness]

Warm ups are always underrated! Great vid Jeff!

[@danzantorres6977]

I don’t even know how you hit this so spot on, but good shit! Watching this before every workout

[@DiagoRussell]

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

[@mannyj3873]

Thank you for a deeper insight on warming up and stretching!

[@hanseldza919]

Absolutely needed this. Thanks a ton Jeff!

[@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

[@darktrainerz6707]

This was a good idea for a video! Much needed!

[@Mrsmooth2023]

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

[@AnindoFit]

These videos are gold.. Thanks alot !

[@lucassaab7051]

Been waiting for this Jeff, thanks.

[@listenup455]

I've been waiting for this video! Thank you so much, you're the best!

[@anandhuanandhu5778]

Finally!!I am so tired missing you on youtube jeff.

[@krystalschmid8352]

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

[@TBoneTV99]

I love your videos jeff thanks for posting🙏🏼

[@luisacosta1633]

Great video, you should do another video but for post workout by stretching the muscles and keeping them loose after a hard workout

[@VanSch897]

I would really appreciate it when you make a work out video with no equipment. Even when it's half as good as this one it's amazing.

[@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

[@Blaser614]

*Immediately adds to favorites*

[@corynorell3686]

It's finally here boys.

[@hannahhillig9970]

Your mock imitations kill me every time 😂 I appreciate you acting out the things you do

[@tooturntjayz8439]

fudge yes ! i needed this from you