The Secret to a Killer Warm-up: 5 Dynamic Moves You Should Never Skip
A proper warm-up is one of the most critical parts of any workout for preparing your entire body, your muscles, joints, and nervous system, to move powerfully and safely.
Image courtesy of Gabin Vallet via Unsplash
When you head to the gym, do you jump straight into heavy lifting? Or maybe you hop on the treadmill for five minutes and call it a day? If so, you're making a mistake that could be costing you performance, and worse, increasing your risk of injury.
A proper warm-up is one of the most critical parts of any workout. It's not just about getting sweaty; it’s about preparing your entire body, your muscles, joints, and nervous system, to move powerfully and safely.
The secret to a "killer" warm-up lies in dynamic stretching. Unlike static stretching (holding a stretch for 30 seconds, which is best saved for after your workout), dynamic stretching involves continuous movement. It wakes up your muscles, increases blood flow, and improves the range of motion you need for your actual workout.
Here are 5 dynamic moves you should consider including to ensure your body is ready to perform at its best.
1. Cat-Cow/Bird-Dog Combo (Spine & Core)
This combination is excellent for waking up your core and spine, the central pillar of your entire body.
The Move (Cat-Cow): Start on your hands and knees. Slowly arch your back, dropping your belly and looking up (Cow). Then, round your spine up toward the ceiling, tucking your chin (Cat). This mobilizes your spine and gently warms your core.
The Move (Bird-Dog): From the hands-and-knees position, slowly extend your left arm forward and your right leg straight back, keeping your core tight and your hips level. Hold for a count, then switch sides.
Why it works: It trains your core to stabilize your spine while your limbs move, which is exactly what your core needs to do during lifting and athletic movements.
2. Leg Swings (Hips & Hamstrings)
Your hips are the engine of almost every major lift (squats, deadlifts) and athletic movement (running, jumping). Leg swings are the perfect way to open them up.
The Move: Stand next to a wall or stable surface for balance.
Front-to-Back: Swing one leg straight forward and backward, gradually increasing the height but keeping your torso upright. Do 10–15 swings per leg.
Side-to-Side: Turn to face the wall, and swing the same leg side-to-side across your body, opening up the inner and outer thigh. Do 10–15 swings per leg.
Why it works: It increases blood flow and mobility in your hip capsule, preparing your hamstrings and hip flexors for big movements without static stretching.
3. Arm Circles/Shoulder Dislocates (Shoulders)
Your shoulder joint is the most mobile, and most easily injured, joint in your body. It needs a careful warm-up before pushing, pulling, or overhead movements.
The Move (Arm Circles): Start with small circles, then gradually increase to large circles, swinging forward for 10 reps and then backward for 10 reps.
The Move (Shoulder Dislocates - Use a PVC Pipe or Towel): Hold a light PVC pipe or a towel stretched between your hands. Keeping your arms straight, slowly move the pipe over your head and behind your back, then return. Adjust your grip width so you feel a stretch, but no pain.
Why it works: It lubricates the shoulder joint and promotes a full, pain-free range of motion needed for movements like overhead pressing or pull-ups.
4. Goblet Squat (Hips, Knees, and Ankles)
The Goblet Squat is a "master" warm-up move because it prepares your entire lower body for complex work.
The Move: Hold a light dumbbell or kettlebell vertically against your chest. With your feet slightly wider than your hips, push your hips back and squat down as low as you can comfortably go, keeping your back straight and chest up. Rise back up. Do 10–12 slow, controlled repetitions.
Why it works: It activates your glutes and core while forcing mobility in your hips and ankles under a slight load. Doing this movement slowly is a great way to "pattern" the perfect squat form before you add heavy weight.
5. High Knees or Butt Kicks (Blood Flow & Heart Rate)
The final piece of the warm-up is getting your heart rate up and blood pumping to your working muscles.
The Move: Perform either high knees (jogging in place, driving your knees up toward your chest) or butt kicks (kicking your heels up toward your glutes). Do these for 30–60 seconds.
Why it works: This is a final burst of light activity that increases your core body temperature and signals your nervous system that it’s time to move quickly and powerfully.
A proper dynamic warm-up shouldn't take more than 8–10 minutes, but those few minutes are the best injury insurance and performance boost you can buy. Don't skip the secret to a killer workout; start moving dynamically today!