Warming Up Properly

A proper warm-up is your first line of defense against injury. Yet many practitioners either skip warm-up entirely or do a generic routine that doesn't prepare them for the specific demands of their training. This chapter provides evidence-based warm-up protocols designed for calisthenics.

Why Warm-Up Matters

Physiological Effects

Increased muscle temperature:

• Muscles become more elastic and pliable
• Reduces risk of muscle strains
• Improves force production
• Optimal muscle temperature is about 39°C (102°F)

Improved blood flow:

• Delivers oxygen and nutrients to working muscles
• Removes metabolic byproducts more efficiently
• Prepares cardiovascular system for demands

Enhanced neural activation:

• Improves motor unit recruitment
• Better coordination and timing
• Faster reaction times
• Improved proprioception

Joint preparation:

• Synovial fluid becomes less viscous (thinner)
• Better lubrication of joints
• Increased range of motion
• Prepares cartilage for loading

Psychological readiness:

• Mental preparation for training
• Transition from daily activities to training mindset
• Opportunity to assess how you're feeling
• Focus and concentration

What Happens Without Proper Warm-Up

Increased injury risk:

• Cold muscles are more prone to strains
• Joints don't move as freely
• Coordination is impaired
• Reaction time is slower

Suboptimal performance:

• Reduced power output
• Limited range of motion
• Poor movement quality
• Fatigue sets in earlier

Common injuries from inadequate warm-up:

• Muscle strains
• Tendon injuries
• Joint injuries
• Movement quality breakdown leading to chronic issues

Warm-Up Principles

Duration

General guidelines:

• Minimum 5-10 minutes for most sessions
• 10-15 minutes for high-intensity or skill work
• Longer in cold environments
• Longer for older athletes

Signs you're adequately warmed up:

• Light sweat
• Increased heart rate
• Joints feel mobile and free
• Muscles feel ready for action

Progression

Start easy, build up:

1. General activity (low intensity)
2. Joint mobility (movement prep)
3. Specific activation (target muscle groups)
4. Movement preparation (skill-specific)
5. Building sets (progressive loading)

Avoid:

• Starting with high-intensity work
• Static stretching at the start
• Maximal efforts before warming up
• Skipping directly to working sets

Specificity

Match warm-up to training:

• Upper body training → focus on shoulders, wrists, elbows
• Lower body training → focus on hips, knees, ankles
• Skill training → include skill-specific preparation
• Full body → comprehensive warm-up

The Complete Warm-Up Protocol

Phase 1: General Activity (3-5 minutes)

Goal: Raise core body temperature, increase heart rate

Options:

• Jump rope (moderate pace)
• Jogging or marching in place
• Jumping jacks
• Rowing or biking (if available)
• Burpees (low intensity)

Key points:

• Should be sustainable and comfortable
• Not exhausting—save energy for training
• Get blood flowing throughout the body

Phase 2: Joint Mobility (3-5 minutes)

Goal: Move each joint through its range of motion

Sequence (top to bottom):

Neck:

• Gentle circles in each direction (5-10 each)
• Lateral flexion (ear to shoulder)
• Rotations (looking left and right)

Shoulders:

• Arm circles forward and backward (10-15 each)
• Shoulder shrugs and rolls
• Cross-body arm swings

Thoracic spine:

• Cat-cow movements (10-15 reps)
• Thoracic rotations (5-10 each side)
• Thread the needle

Wrists:

• Wrist circles (10-15 each direction)
• Finger extensions and flexions
• Prayer stretch position (hold and pulse)

Hips:

• Hip circles (10 each direction each leg)
• Leg swings front to back (10-15 each)
• Leg swings side to side (10-15 each)

Knees:

• Gentle knee circles
• Bodyweight squats (5-10)

Ankles:

• Ankle circles (10-15 each direction)
• Ankle alphabet (trace letters with toe)
• Calf raises (10-15)

Phase 3: Dynamic Stretching (3-5 minutes)

Goal: Increase range of motion through movement

Key movements:

Lower body:

• Walking lunges with rotation (5 each side)
• Inchworms (5-8 reps)
• World's greatest stretch (3-5 each side)
• Leg swings (continued from mobility)
• Deep squat holds (accumulate 30-60 seconds)

Upper body:

• Arm circles with increasing range
• Band pull-aparts (15-20)
• Wall slides (10-15)
• Scapular push-ups (10-15)

Note: Dynamic stretching involves movement through range of motion, not holding stretches.

Phase 4: Activation (2-3 minutes)

Goal: Turn on key muscle groups, especially stabilizers

For upper body training:

Rotator cuff:

• Band external rotations (10-15 each side)
• Side-lying external rotations (10 each side)

Scapular stabilizers:

• Band pull-aparts (15-20)
• Wall slides (10-12)
• Prone Y-T-W (5 each position)

Wrist preparation:

• Wrist rocks on floor (30 seconds)
• Fingers-facing-back stretches (30 seconds)
• Light knuckle push-ups (if doing handstand work)

For lower body training:

Glutes:

• Glute bridges (15-20)
• Clamshells (15 each side)
• Single-leg glute bridges (8-10 each)

Core:

• Dead bugs (10 each side)
• Bird dogs (10 each side)
• Hollow body holds (15-20 seconds)

Phase 5: Movement Preparation (2-5 minutes)

Goal: Prepare for specific movements in your training

For push training:

• Wall push-ups (10)
• Incline push-ups (10)
• Regular push-ups (5-10)
• Dip support holds (15-20 seconds)
• Pike push-up partial reps (if doing HSPU)

For pull training:

• Scapular pull-ups (10)
• Dead hangs (15-20 seconds)
• Active hangs (shoulder packed) (15-20 seconds)
• Light pull-up negatives (3-5)
• Full pull-ups at easy intensity (3-5)

For handstand training:

• Wrist preparation (as above)
• Shoulder openers (puppy dog stretch)
• Wall walks or partial handstand
• Kick-up practice (focus on control)
• Handstand hold building (30 seconds, rest, repeat)

For leg training:

• Bodyweight squats (10-15)
• Lunges in multiple directions (5 each)
• Step-ups (10 each)
• Box jumps at low height (if doing plyometrics)
• Single-leg balance work

Phase 6: Building Sets

Goal: Progressive loading to working intensity

Principle: Don't jump from warm-up directly to working sets. Use building sets to:

• Further prepare tissues for load
• Dial in technique
• Assess how you're feeling that day

Example for weighted pull-ups:

1. Bodyweight pull-ups × 5
2. Light weight × 5
3. Moderate weight × 3
4. Near working weight × 1-2
5. Working sets

Example for pistol squats:

1. Bodyweight squats × 10
2. Assisted pistols × 5 each side
3. Partial range pistols × 3 each side
4. Full pistols at easier progression × 2 each side
5. Working progression

Skill-Specific Warm-Up Additions

For Muscle-Up Training

Additional preparation:

• Transition practice (low rings)
• False grip hangs (15-20 seconds)
• High pull-ups (focus on pulling high)
• Kipping practice (if using kipping technique)
• Muscle-up negatives (2-3)

For Planche and Front Lever

Additional preparation:

• Planche leans (progressive)
• Scapular protraction work
• Tuck holds (10-15 seconds)
• Gradual progression through variations
• Emphasize straight arm conditioning

For L-Sit and V-Sit

Additional preparation:

• Hip flexor activation
• Compression work (seated leg raises)
• L-sit holds at easier progressions
• Shoulder depression work
• Wrist warm-up if on floor

For Jumping/Plyometrics

Additional preparation:

• Low-intensity jumping (pogo hops)
• Ankle bounces
• Progressive jump heights
• Landing practice
• Reactive drills at low intensity

Common Warm-Up Mistakes

Mistake 1: Static Stretching Before Training

Why it's problematic:

• Can temporarily reduce power output (up to 8%)
• May not reduce injury risk
• Takes time away from more effective preparation

What to do instead:

• Use dynamic stretching during warm-up
• Save static stretching for after training
• Exception: Brief static stretching may be okay if you have significant restrictions

Mistake 2: Generic Warm-Up Every Day

Why it's problematic:

• Doesn't prepare you for specific demands
• May neglect areas that need attention
• May over-prepare areas that don't need it

What to do instead:

• Match warm-up to training
• Spend more time on your limiting factors
• Adjust based on how you feel that day

Mistake 3: Too Short or Skipped Entirely

Why it's problematic:

• Tissues aren't prepared
• Neural system isn't primed
• Higher injury risk
• Suboptimal performance

What to do instead:

• Minimum 5-10 minutes
• Plan warm-up as part of training
• Never skip entirely

Mistake 4: Too Long or Exhausting

Why it's problematic:

• Uses energy needed for training
• Can cause early fatigue
• May be counterproductive for performance

What to do instead:

• Aim for preparation, not exhaustion
• 10-15 minutes is usually sufficient
• Should feel energized, not tired

Mistake 5: Same Intensity as Training

Why it's problematic:

• Defeats the purpose of progressive loading
• Doesn't allow tissues to prepare gradually
• May cause injury during warm-up

What to do instead:

• Start easy and build gradually
• Warm-up intensity should peak below training intensity
• Use building sets to bridge to working sets

Sample Warm-Up Routines

10-Minute Full Body Warm-Up

1. Jump rope (2 minutes)
2. Joint circles—neck through ankles (2 minutes)
3. Arm circles, leg swings, hip circles (2 minutes)
4. Bodyweight squats, lunges, push-ups (2 minutes)
5. Scapular pull-ups, dead bugs, glute bridges (2 minutes)

15-Minute Upper Body Warm-Up

1. Light cardio—jumping jacks or jump rope (3 minutes)
2. Shoulder circles, wrist circles, thoracic rotations (2 minutes)
3. Band pull-aparts, wall slides, prone Y-T-W (3 minutes)
4. Wrist prep routine (2 minutes)
5. Scapular push-ups, push-ups, dip support (3 minutes)
6. Scapular pull-ups, dead hangs, light pull-ups (2 minutes)

15-Minute Lower Body Warm-Up

1. Light cardio—jogging, cycling, or jump rope (3 minutes)
2. Hip circles, knee circles, ankle circles (2 minutes)
3. Leg swings, world's greatest stretch (3 minutes)
4. Glute bridges, clamshells (2 minutes)
5. Bodyweight squats, lunges, step-ups (3 minutes)
6. Single-leg balance, light jumps (2 minutes)

Key Takeaways

1. Never skip warm-up—it's injury prevention, not optional
2. Match warm-up to training—specific preparation matters
3. Progress from easy to harder—don't start at training intensity
4. Include all components—general, mobility, activation, movement prep
5. Dynamic over static—save stretching for after training
6. 10-15 minutes is usually enough—but don't rush
7. Use building sets—bridge from warm-up to working sets
8. Adjust for the day—longer when cold or stiff, extra attention to problem areas