Okay so this week we are going to be taking about general barbell warm ups to get all of us on the same page.

First, let’s preface that this approach has greater applicability for the “slow” barbell lifts (squat, deadlift, presses, etc.) than the “fast” or Olympic lifts. While the principles apply generally to Olympic lifting, the unpredictability and technical aspect of those lifts means they will be warmed up in a slightly different manner (extended barbell drills, more singles, etc.).

So, here’s the easy part. When we warm up our lifts, we will always start with the empty bar. This is good practice for 500# and 100# squatters alike, for reasons I will delve into later. The only exception to this rule is the deadlift, where light bumper plates are needed to elevate the bar so we can get into a proper starting position. We want to generally take 3 or 4 warm-up sets to get to our working weight. Sometimes, if our work sets are very sub-maximal, we can take slightly less. If we are sore, trying to iron out some wonky movement patterns, or simply have learned that our body responds well to some higher warm-up volume, we can take slightly more. Still, it shouldn’t take much more than a handful of warm-up sets to be ready to rock.

Tune in Wednesday for some more points.


Tempo Back Squat:

4×5 @ 43X1

If last weeks sets went well add 5-10lbs.



AMRAP 8 Minutes:

16 Kettlebell Swings
24 Sit-Ups