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Dynamic Warm Up: 1 Killer Beginning To Give You Explosive Performance!

Dynamic Warm Up: 1 Killer Beginning To Give You Explosive Performance!

The winning ingredient for your warm up is the same thing as your training. The key is MOVEMENT! Now this being said there are a lot of aspects to moving the body. You see it has been my experience that moving the body through various planes of motion is what trains us to be ready for most any physical feat.  However the problem with most strength and conditioning programs out there is that they neglect proper dynamic warm up in addition to neglecting getting the body used to moving in more than one direction. Continue reading if you are serious about kicking your training off in the right direction.

The Dynamic Warm Up

First of all, what is a dynamic warm up?  A dynamic warm up can be described as an act of increased flexibility and range of motion through sport or task specific movements.  These types of movements can be very specific looking to the sport, but they can also be more generic in nature as long as the movements are stimulating the nervous system and getting all of the necessary motor neurons functioning for the designated task at hand.  For instance, if you are a sprinter you are probably used to running in a straight line, thus the sagittal plane of motion is the plane that you are moving along during this particular physical act.  However, in getting a sprinter to participate in a proper dynamic warm up we must ensure that he or she engages in drills such as skips, kicks, and lunges which are all great examples of a dynamic style of movement.  These drills even “look” relevant to the act of sprinting. However, in order to ensure effective dynamic warm up we can’t afford to skip the 2 other planes of motion necessary for getting the sprinter a more well rounded training plan, or in this case an effective warm up.


This is important even though the sprinter is not moving along the other planes of motion because the muscles are still there working to support the sprinter’s body throughout the race event or training session. This is why the sprinter and you must have a well rounded plan and good idea as to how to go about getting yourself ready for moving and placing your body under varying degrees of stress and balance.  The key is to make sure that your hips, hamstrings, quads, back, calves, and torso are all stimulated during your dynamic warm up.  This takes innovation and know how and there are many exercises that are effective for getting this done. Exercises such as the lying crossover stretch, scorpion stretch, and carioca drill all constitute great drills for helping you to ready your body for a serious butt kicking session of kettlebell training or practice.  Take the time to engage in a smart dynamic warm up not only for the “warm up,” but for also working on the improvement of your mobility!


If you are serious about achieving more EXPLOSIVE PERFORMANCE and taking your training to the next level then you have got to start your smart training by signing up for my FREE newsletter and training tips right here! If you do so now then you will also receive my FREE downloadable training guide teaching you how to execute the very impressive one arm one legged push up! Remember that most people can train hard, but only the best train smart my friend.



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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