Today I’m going to reveal how to warm up for your calisthenics workouts.
If you are getting injured all the time, THIS might be just the reason why.
In this post you will learn PRECISELY how you can use your warm up to:
- get results faster
- prevent injuries
- get most out of your training
So without further delay, let’s do this!
More...
The Science Behind Warming Up
According to the Journal for Sports Medicine, warm ups have a positive effect on injury reduction.
As you know by now most calisthenics injuries are upper body related:
How does warm up reduce the number of injuries?
A proper warming up improves your physical performance by increasing your body temperature and flexibility.
And don't forget post workout soreness...
...warming up will probably reduce the muscle soreness in your body the next day.
But your physical performance is just one side of the story.
Warming also improves your mental performance by increasing your timing, motor control and coordination of muscles.
On top of that, you can also time your training to make use of your circadian rhythm.
According to Wikipedia:
Why is this important?
For example, training later on the day around 17:00 will allow you to have access to more muscle strength:
In short, beginning your training warmed up is IMPORTANT to increase your athletic performance...
...and avoid injuries.
Key Takeaway
Your body needs heat and a higher core temperature to prevent injuries and soreness while maximising your strength.
And warming up will activate your body.
Chapter 2:
The Keys To Warming Up For Calisthenics Workout
In this chapter I'll cover the keys of warming up.
You'll discover three simple compound movements to use in your warm ups and what parts of your body you should focus on (and what questions you can ask yourself for injury prevention).
Sounds like a good plan, right?
Compound Movements
When you warm up, warm up your ENTIRE body.
Instead of just a part of it.
How?
By using compound exercises for beginners:
Any of these can be done by anyone for 3-5 min.
When this becomes easy you can:
- change the speed and duration.
- complexity by adding more variation.
- or continue with the 7 effective routines for beginners.
Which means you can and should improve your warm up as you become stronger.
And better.
Improve Weak Spots
Injuries are ALWAYS around the corner.
Especially if you are just getting started.
For example, a speedy Reddit search:
Take this other example of an extremely motivated beginner:
So once again, your warm up is a useful moment to give your weak spots (like your shoulders and wrists) more attention.
That’s why you want to ask yourself:
- Where am I injury prone?
- What are my weaker places?
- Which places on my body do I need to pay special attention to?
Keep in mind:
Your injuries are not just going to disappear.
So, the worst thing you can do is ignore your injuries.
Instead, wrap your joints in exercise.
You will discover something useful....
..what makes you weak now, is EXACTLY what will make you STRONGER.
Chapter 3:
7 Effective Warm Up Routines For Calisthenics Beginners
Now it's time to get into the nitty gritty warm up routines.
Specifically, what exercises you can do and for how many reps and how long.
In this chapter, I'm going to show you PROVEN warm up routines to prevent injuries.
Let's get fired up!
The Beginner Routines
A good warm up or cardio workout contains some low impact exercises.
So we made 7 diagrams.
These are really helpful for anyone looking to start their calisthenics training injury free.
Besides these compound movements, you should also pay attention to old injuries and weakspots.
Here are the effective and safe routines for beginners:
Rope Jumping Tips
Your jumping rope might be the SIMPLEST warm up tool on the planet.
Why?
Because you can take it anywhere.
Unfortunately, that's exactly why most people don't give it the credit it should have.
Here is what it will improve:
- coordination
- explosive strength
- stamina
- timing
There are endless variations.
You can change the speed, jump on one leg or even change the direction in which you are swining.
Want some quick motivation to make sure you warm up done well?
Then don't miss the video below:
Stronger Wrists
As mentioned before your wrists are most likely to get injured first.
Before every workout I recommend you to pay extra attention by doing additional stretches.
Here are the three most important ones:
Do 25 to 50 reps of each.
Why so many reps?
Because your wrists need time and high reps are good for blood flow and recovery.
You can protect your wrists.
Don't make the same mistakes most beginners make.
Warm up!
Don't Skip Your Warm Up
You know by now how ESSENTIAL a good warming up is.
It takes a fraction of your time and can save you a lifetime of issues.
And you don't want to waste time on injuries.
Especially not with the calisthenics goals you have right now.
Does it mean you will never get injured?
There will be situations where you might get injured, but you will be prepared.
You will be ready and fired up.
Because calisthenics training is about preparing your body for whatever it may face.
And coming out...
...victorious.
*Fist Bump*
Now I’d like to hear from you:
Did you like this post? What warm up routine will you try?
Or maybe you have a question about rope jumping.
Either way, leave a quick comment below right now.
Thanks Rich.
Hey Onkar,
You are more than welcome!
Beast mode ON!
Hello Rich,
When should i switch to daily workout?
I am beginner so now i am doing my workouts on alternate days( 3 times in week ). Please help.
Hey Onkar,
It really depends on you and on your body.
So whenever you feel like you are ready and motivated enough to do so.
Beast mode ON!
Thanks for help and suppprt.
SALUTE
Hey Onkar,
You are more than welcome!
Beast mode ON!
Hey Rich,
I wanted to ask that , it is OK to do a full body workout on alternates days?
Hey Onkar,
That’s definitely possible.
It all depends on your time constraints and your goals.
Beast mode ON!
And is it also ok to use some power bands for warming up?
Hey Benjamin,
Great question.
Definitely, they are great to warm up the shoulders.
Beast mode ON!
Hey,i did few stretching exercises for a month and I feel as if the tendonitis is gone.so what exercises can I start with now to ensure forearm and elbows get stronger and tendonitis doesn’t return back
Hey Jason,
Start by strengthening your wrists and shoulders + doing a proper warming up and being patient.
There are wrist exercises on the website + an explanation of how you can use hanging for stronger shoulders.
Beast mode ON!
Can you go slacklining to warm up? And also should you stretch before the workout?
Hey Lukas,
Great question. Slacklining is an awesome warming up :D.
But it will not warm up your wrists sufficiently if you are going to do some upper body work.
Stretching depends on your current range of motion and on which exercises you want to do. Usually doing some light warm up can be useful to get a certain motion, but getting into the really deep stretches is best done after your strength work.
Beast mode ON!
Great! Thanks for the quick reply 🙂
Hey Lukas,
You are more than welcome.
Beast mode ON!
Hi
I am wondering, should I follow the Essential 6 Month Calisthenics Workout Plan For Bar Brother Beginners first or can I start the Ultimate 12 week training system right away? I’m thinking of purchasing the system but not sure if it’s a bit too early or not suitable for a beginner like me.
I used to do at least 100 regular push ups daily and can do around 5 chin ups. Cant do pull ups at all and only around 1 or 2 dips.
Really wondering what step should I take now?
Thanks in advance 🙂
Hey Samuel,
Great question!
It depends on your current level of strength. The 12 week system is significantly harder than the 6 month plan. Without a solid foundation you will have a lot of difficulty to get through those 12 weeks in 12 weeks.
At the same time, it’s great to have the workouts of the system within your hands, because it’s something you can always use at the level you are right now. At 5 chin ups and 0 pull ups, try getting at least to 5-10 chin ups and 5-10 pull ups.
You can get the system now, but you will most likely need to work on your basics first. So it’s up to you.
Beast mode ON!
hey Rich,
Aren’t cool down excersies & streches important in calisthenics?
Thanks in advance
Hey Asaf,
Great question, definitely.
I’d like to call it ‘relaxing the nervous system’ and reducing the stress response which has been caused by the training itself.
There are many ways to do this.
Beast mode ON!
i love your site, only one sugestion, train the neck also 🙂
Hey Ismael,
Thanks for your recommendation!
I’ll keep in in mind ;).
Beast mode ON!
Hey
Actually i have just started doing calisthenics and after the first few days i feel tired and feel like giving up , but i wanna do it badly and i am following the full body routine for 3 times a week , what should i do to keep motivates and is it normal to get tired up after a few days.
Hey Anshuman,
Great question.
Yes, you are exposing your body to something new. Part of the process is breaking through this, resistance of the body to change.
If you are on the e-mail list, you’ll receive multiple tips which you can use to fire up your motivation, including a book, songs and more.
Read this post: http://www.barbrothersgroningen.com/calisthenics-success/
Stick to it.
Beast mode ON!