Best Dynamic Warm-Up Exercises – Maximize Your Workout Performance

Warming up before you start the heavy part of your workout is crucial. Aside from working out with improper movement or posture, not warming up properly is one of the main reasons for injury. There are 3 types of warm-ups that include stretching to limit the risk of getting injured while you focus on your game. In this quick guide on best dynamic warm-up exercises, and explain what a pre workout does to the body.

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Benefits of Dynamic warm up

Warming up before sports activities have been proven to increase performance as it prepares muscle groups, tendons, joints and ligaments for exertion. It prevents strains and thus it is absolutely vital, that you make sure you do so for a period of up to 6 to 12 minutes before your workout routines.
There is also an “overdo” time to do dynamic warmups and according to studies done by the Cleveland Health Clinic, doing a dynamic warm up that takes longer than 12 minutes will actually achieve the opposite effect as it may impair performance.
Dynamic warm ups may also enhance power and strength performance due to increased blood circulation, researchers say. 

Dynamic vs. Static vs. Ballistic Warm-ups

In general, there are 3 types of pre workout stretches which are applicable to a different group. These 3 types of pre workout stretches all have the same goal, but based on the type of sport and level of difficulty you do your routines at, pick the most suitable.

Most people benefit the most from dynamic warm ups the most. 

Ballistic pre workout warmup

These types of workouts involve bouncing and are meant to extend limbs to promote agility and flexibility. Typically, ballistic stretching is done by athletes, dancers, martial artists as this type of warm up stretches the limits further and carries more risk than the others.

Static pre workout warmup

These types of workouts involve stretching a muscle group and holding steady for a short period of time (up to 45 seconds). Static warmups are done to prepare soft tissues but mainly good for your cool-down after intense workouts.

Dynamic pre workout warmup

These types of workouts involve active tightening of the muscles and moving through your joint’s full range of motion. The increased movement and full range stretch help to increase the muscle temperature (due to increased blood flow) and prevents muscle stiffness and risk of injury.

A Quick Dynamic Warmup Workout Plan

1. Lunge with a twist

There are a couple of ways to go about this particular exercise, either with a medicine ball as to increase the difficulty or without. The lunge with a twist is a great core exercise that will activate and buff up your lower body strength.

Dynamic Warmup Exercise Lunge with a Twist

Simply get down on one knee and move your upper body (core) from left to right and then alternate your legs. 

2. High kicks

High kicks are a great dynamic warmup exercise that improves lower body as well as core strength by making use of your leg muscles and flexibility of the hamstrings.

Dynamic Warmup Exercise High Kicks

Stand up straight and kick your legs up as high as you can and alternate legs.

3. Knee to chest

A great way to stimulate your piriformis muscle can be done by doing a dynamic knee to chest exercise. This can be done both laying down (easy mode) or standing up if you feel that you have great balance.

Dynamic Warmup Exercise Knee to Chest

Pull one of your knees as close to your chest as possible and do so for 5 times before switching to the other leg.

4. Arm stretch

The arm stretch can be done both standing or sitting down and is great treating tendonitis as well as carpal tunnel syndrome. It alternatively helps reduce back and neck paid and is a super simple warm up exercise.

Dynamic Warmup Exercise Arm Stretch

Take one arm above your elbow with the opposite hand and pull it across your body towards your chest until you experience a stretch in your shoulder and alternate arms.

What do you think of our easy to do dynamic warm up exercises? We know there are a lot more and would love to hear from you! Leave us a comment with your favorite warm up exercise routine and we’ll be sure to add it to the list of all-time favorites.

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