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

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IN THIS VIDEO ▹
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SOURCES ▹
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
MUSIC
‣ Ryan Little - Day 1
‣ Ryan Little - Lucy's Song
‣ / ther4c2010
Filmed by Rashaun R and edited by me using Final Cut Pro X and Sony A7R3
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@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 😂😂😂

[@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...

[@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 😢

[@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.

[@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

[@Avopli]

Ta

[@filipstrom6682]

Thanks man!

[@MrAsundstrom]

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

[@DPMixing]

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

[@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

[@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

[@Dkidlee]

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

[@LMFAO517]

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 .

[@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! :)

[@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.

[@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!

[@lauraramosdelgado]

Thank you for always sharing science based videos!

[@AndreInvests]

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

[@Heylon1313]

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

[@hanseldza919]

Absolutely needed this. Thanks a ton Jeff!

[@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!

[@johnmagnus8810]

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

[@EzzyR561]

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

[@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.

[@DiagoRussell]

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

[@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

[@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 😂

[@krystalschmid8352]

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

[@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!

[@listenup455]

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

[@rtg8795]

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

[@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.

[@jfx2840]

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

[@matias7566]

FINALLY. Been waiting for this. Thank mr jeff

[@lucassaab7051]

Been waiting for this Jeff, thanks.

[@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

[@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!

[@mannyj3873]

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

[@fellgyflex]

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

[@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.

[@saxophonecsb7398]

Best vid on warming up. Thank you Jeff.

[@melvingaye4373]

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

[@martapolizzi9598]

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

[@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! 💪👍🙏

[@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!

[@TBoneTV99]

I love your videos jeff thanks for posting🙏🏼

[@katieeaves4378]

lmao bro jeff warming up killed me xD

[@Yud45]

1:04 this part is the best

[@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

[@horsefukker32]

Excellent video, I've been waiting for one of these forever

[@mrfosterjr7901]

Very detailed and helpful thanks Jeff!!

[@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.

[@evanducreay2282]

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

[@-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 😂

[@AnjuliMack]

LOVE THIS! Thanks Jeff!

[@giagostinelli]

I found this video super helpful! Very well done 🔥

[@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!

[@BryanSwainFitness]

Warm ups are always underrated! Great vid Jeff!

[@markbarrientos5334]

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

[@devielouw8359]

My man, Jeff on the great content!

[@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.

[@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.

[@tristanfeinauer]

Thanks for everything Jeff.

[@jackchelsea9654]

Most informative channel I think I've found

[@darktrainerz6707]

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

[@lexiejojofit]

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

[@AnindoFit]

These videos are gold.. Thanks alot !

[@deathwish5130]

Been waiting too long for this

[@robtravis6977]

I just looked for a mobilty routine by you and was shocked i couldnt find one! Nice vid!

[@Mrsmooth2023]

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

[@Zeppelinpuppy]

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

[@sinisaass1993]

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

[@danzantorres6977]

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

[@lenalifts]

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

[@kennyk.wylinlandmon5299]

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

[@red-eagle0409]

As always very informative video. Could you make a video about cool down or post workout stretches base on Science studies? Thanks for your hard work

[@ResilienceFitnessTV]

Awesome work Jeff.

[@mehressagreen4615]

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

[@tooturntjayz8439]

fudge yes ! i needed this from you

[@bennettharvey5162]

Great info! Thanks Jeff!

[@antoinebonzon6151]

Great video! Can you do a short video on exercise order? Like all push movements first, or one push, one pull, etc...

[@bossnian5615]

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

[@anandhuanandhu5778]

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

[@luisacosta1633]

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

[@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!💣💥💣💥💪

[@luwi_lw]

Thanks, for real! This is some real quality content

[@DoctorSK69]

Finally the much awaiting warm up video

[@slpsmls]

Great video on a great topic. Thank you!

[@DiegoCanitrot]

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

[@kasperoertoft]

You are a beast Jeff! Keep it up!

[@donaldbolson2753]

Super informative. Thank you

[@chrisradnedge74]

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

[@JPazb]

Thanks finally! Needs this

[@omgitstord]

Hi Jeff! First of all, thank you so much for your amazing videos. They've helped me start up from scratch in the gym wilderness, to structured and productive gym sessions. I'm currently following your PPL program. My question pertains to my stiff hamstrings. Maybe it's because of my long office hours, or just from natures side - but I'm really struggling to perform any variation of the deadlift. As per your instructions, I do the legs twice per week, alternating between your two separate programs (with some minor variations, due to lack of the same equipment at the gym). Is it OK to perform the dynamic stretching routine on a daily basis, to loosen up the hamstring muscles? What would a safe yet functional duration and intensity be?

[@Dany-ik1id]

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

[@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.

[@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!

[@viggy1890]

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

[@IkarusTroy57]

This dude is legit. My new fav KZbinr