Complete Olympic Weightlifting Warmup | How to Warm-up Start to Barbell

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Links to full videos for each section:
Foam Rolling - https://www.youtube.com/watch?v=mhTP4V8JcG0
DROMs - https://www.youtube.com/watch?v=XF5LLh7kmfk
Shoulder Stretches – https://www.youtube.com/watch?v=OyvqNTYoNKM
Ankle Stretches – https://www.youtube.com/watch?v=djJshz7v8jU
Hip Flexor Stretches – https://www.youtube.com/watch?v=dRBLzHVHu7k
Shoulder Prep - https://www.youtube.com/watch?v=8S6hsUPEz6Y
Snatch Bar Warm-up - https://www.youtube.com/watch?v=lN4wmP0n9do
Clean Bar Warm-up - https://www.youtube.com/watch?v=oaUrbXs5fe0
Jerk Bar Warm-up - https://www.youtube.com/watch?v=OCMVkEKOj0w

Details will vary among lifters according to need, but the following will provide a complete warm-up protocol for Olympic weightlifting, or at least serve as a template for you to adjust as needed. You can find links to more detailed videos about each part in the caption.

The process will include a few minutes of general warm-up, potentially foam-rolling, dynamic range of motion exercises, some static stretches for specific areas, preparatory work for the shoulders, hips and trunk, and finally a barbell warm-up specific to the first lift of the training session.

Of course, like training generally, the warm-up should suit each athlete individually—add, omit and adjust these things for yourself to develop a process that’s most effective for you.


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