Warm Up Series Part 2: Dynamic Warm Up vs. Static Stretching

Dynamic vs. static stretching

Dynamic Warm Up vs. Static Stretching

Dynamic warm up vs. static stretching is a very popular theme in the fitness community. Experts are saying that dynamic stretching is the way to go! Dynamic stretching allows your muscles to warm up by constant movement to allow blood flow to warm up. Static stretching seems to do the opposite, by holding a stretch you’re actually cooling your muscles down.

What is a Dynamic Warm Up?

A dynamic warmup is a series of movements designed to increase body temperature, activate the nervous system, increase range of motion, and correct limitations. That seems to be the main goal of a warm up! TO INCREASE BODY TEMPERATURE! If you go into a workout with cold muscles, your risk of injury increases exponentially. 

Dynamic warm ups are also great for mobility and joint health. I have an entire page dedicated to the importance of joint mobility training, click here to check it out. There are several ways that you can do a dynamic warm-up. The best way to approach this is to do movements that will mimic your lift or activity that day. I have several dynamic warm ups that I use for different types of workouts and games. 

Sample Dynamic Warm Up Routine

  • Knee Tucks                             (10-15 yards for each exercise)
  • High Knees
  • Standing Quad Stretch
  • Butt kicks
  • Standing Pigeon
  • Toe Touches
  • Front/Reverse Lunge
  • Walking Side Lunge
  • Hamstring/Calf walks
  • Karaoke

Demonstrated below is me performing the exercises listed above.

It is important to remember to have a focus of posture. It doesn’t matter how deep you can get into the stretch, however, to move as far as you can within yourself. Stay tight in the core and shoulders back and it should keep you in alignment.


Dynamic warm up vs. static stretching should be a little clearer to all of you now. I say keep the dynamic for the warm up and static stretching for your cool down after you lift. Static stretching should be used to end a workout, and used when your muscles are exerted and warm.

If you have any questions, please leave a comment below.