8 Must-Do Barbell Warm Ups That Will Instantly Boost Your Lifts (Don’t Skip These!)

If you’re eager to crush your first lift of the day, your barbell warm up is where it all begins.

A proper barbell warm up ^[1] isn’t just about getting warm.

 It’s about preparing your muscles, joints, and then nervous system for serious strength work.

Most people skip warm ups or treat them as an afterthought — and that’s a fast track to injury, stiffness, and then subpar performance.

So before you load up your working sets, take a few minutes to go through this dynamic sequence using an empty bar or even a lighter barbell like a PVC pipe.

This sequence mirrors similar movement patterns to the main lifts, helps elevate your heart rate, stretches tight muscles, and then builds confidence under the bar.

1. Upper Body Twist

• Begin in an upright standing position with your feet wider than shoulder width apart, toes turned slightly out.
• Maintain good alignment with your upper body.
• After that, place the barbell on your upper back like a back squat position.
• Engage your core muscles ^[2] and twist your upper body from side to side.
• Complete 10 repetitions.

This warms up your core, spine, and obliques — great prep for rotational strength or barbell cleans.

2. Reaching Out Overhead

• Begin in an upright standing position with your feet wider than shoulder width apart.
• Maintain good alignment with your upper body.
• Hold the bar in front of your hips with wide arms, palms down.
• After that, engage your core muscles.
• Reach the bar straight overhead while keeping ribs tucked.
• Hold the position for a couple of seconds.
• Lower your arms to return to the standing position and repeat the movement with 10 repetitions.

This primes the shoulders, upper back, and overhead position — critical for strict press, snatches, and overhead squats

3. Good Morning – Lower Back Focus

• Begin in an upright standing position with your feet wider than shoulder width apart, toes turned slightly out.
• Maintain good alignment with your upper body.
• Place the barbell on your upper back like a back squat position.
• Moreover, engage your core muscles.
• Hinge through your hips to bend your upper body forward as you lower your chest parallel to the floor.
• Hold the position for a couple of seconds.
• Return to the starting position and repeat the movement with 10 repetitions.

Activates glutes, hamstrings, and spinal erectors — perfect for deadlifts and squats.

4. Good Morning – Front Hold (Deadlift Prep)

• Begin in an upright standing position with your legs wider than shoulder width apart, toes turned slightly out.
• Maintain good alignment with your upper body.
• Hold a barbell in front of your thighs with wide arms.
• Engage your core muscles.
• Hinge through your hips to move.

This variation mimics the start position of deadlifts. Ideal for practicing barbell path and hip hinge.

5. Forward Lunge with Barbell

• Begin in an upright standing position with your feet hip-width apart.
• Maintain good alignment with your head, shoulders, hips, and legs.
• Place the barbell on your upper back like a back squat position.
• Engage your core muscles.
• Step back with one leg, drop the back knee to just above the floor.
• After that, hold the position for a couple of seconds.
• Push through the front heel to return to the starting position.
• Repeat the movement on the opposite side. 
• Complete 5 repetitions on each side.

Wakes up hips, quads, hamstrings, and balance — a full-body activation that translates well to most strength lifts.

6. Overhead Press to Squat

• Begin in an upright standing position with your feet hip-width apart.
• Maintain good alignment with your head, shoulders, hips, and then legs.
• Hold a barbell in front of your thighs with wide arms, then lift your arms overhead.
• Engage your core muscles and press the bar up, then immediately drop into a deep squat.
• Hold the position for a couple of seconds.
• Return to the starting position and repeat the movement.
• Complete 10 repetitions.

This dynamic combo builds shoulder strength, squat depth, and fluid bar control.

7. Curtsy Squat

• Begin in an upright standing position with your feet hip-width apart.
• Maintain good alignment with your head, shoulders, hips, and legs. 
• Place the barbell on your upper back like a back squat position.
• Step one leg behind and across the other (like a curtsy).
• Engage your core muscles, then lower into a lunge, keeping your chest upright and your back straight.
• Repeat the movement on the opposite side.
• Complete 5 repetitions on each side.

Excellent for hip mobility, glute activation, and unilateral balance — a favorite in warm-ups for a reason.

8. Paddleboard Twist

• Begin in an upright standing position with your feet wider than shoulder width apart.
• Maintain good alignment with your upper body.
• Hold the bar in front of your hips with wide arms, palms down.
• Engage your core muscles and twist your torso and bar to one side like a paddle stroke.
• Repeat the movement on the opposite side. 
• Complete 5–7 reps in each direction.

Boosts core strength, shoulder mobility, and simulates dynamic power movements like the barbell clean.

These are just a few of the best warm-up exercises to do before a barbell workout that you can do with a lightweight pole or barbell. These are also ideal as mobility exercises. Give these eight exercises a try.

Skipping the warm-up is like driving a car in the winter without letting the engine run first. Sure, it might go fine — but you’re risking performance and longevity every time. Warming up with the bar allows your body to rehearse the exact patterns it’s about to perform — and that’s crucial for injury prevention, especially with complex lifts like the overhead squat or barbell clean.”
— Mark Rippetoe, Strength Coach & Author of Starting Strength

Why Should You Use a Barbell to Warm Up?

Using a barbell (even an empty bar or lightweight alternative) as part of your warmup offers real, practical benefits.

• It mimics your upcoming lifts (bench press, overhead squats, barbell clean, etc.).
• It improves bar path awareness and technique without the stress of your working weight.
• It recruits stabilizer muscles in your shoulders, core, and hips.
• It helps you feel the movement before going heavy — essential for reducing injury risk.

Plus, warming up with a bar is efficient. It activates your whole body in just a few reps, especially when combined with dynamic stretches or foam roller work beforehand.

Final Thoughts: Don’t Skip the Warmup — It Sets the Tone for Your Training

No matter your fitness level, skipping your barbell warm up is a major mistake.

These eight moves not only prepare your body to lift — they improve technique, raise your heart rate, activate muscles, and help you move better under load.

Whether you’re getting ready for your first lift of the day, your last warm up set, or hitting your max, your barbell warm up is the secret sauce.

Warmup sets may look light, but they do many things — and the benefits to your training, recovery, and injury prevention are massive.

So next time you’re in the gym, grab an empty bar, take a few deep breaths, and give your body the prep it deserves. Your lifts — and your life — will thank you.

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Frequently Asked Questions

Why should I warm up with a barbell instead of just doing cardio or foam rolling?

While cardio and foam rolling can increase heart rate and mobility, warming up with a barbell mimics your actual lifts. It activates the same muscles, refines movement patterns, and prepares your joints for the specific load and direction of your workout. It’s the bridge between general prep and serious strength work.

Can I use a lighter barbell or PVC pipe if I’m a beginner?

Absolutely. Many beginners — and even experienced lifters — use a lighter barbell or PVC pipe for warm up sets. The goal is to build confidence, rehearse technique, and avoid fatigue before your working weight. Personal preference plays a role, but safety and quality movement always come first.

How many warm up sets should I do before lifting heavy?

Most people benefit from 3 to 5 progressive warm up sets before their first working set. Start with an empty bar, then gradually add load until you’re close to your training weight. This primes the muscles and nervous system without tiring you out.

Is warming up really necessary if I’m short on time?

Yes — and especially if you’re short on time. A focused, barbell-based warm up takes just 5–10 minutes and can prevent injuries, improve performance, and actually make your lifts feel easier. Even 2–3 barbell warm up movements are better than skipping it altogether.