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How To Design Your Perfect Warmup | Dr Sam Spinelli | Modern Wisdom Podcast 162

Dr Sam Spinelli is a Doctor of Physical Therapy and Strength & Conditioning Expert.

Dr Sam SpinelliguestChris Williamsonhost

Apr 23, 202056mWatch on YouTube ↗

Summaries, chapters, transcripts, and FAQs on this page are made by uListen, not YouTube.

CHAPTERS

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Chapter summaries

Warm-ups as performance and injury-risk management
Chris and Sam set the stage: warm-ups are a universal on-ramp to performance, from sports to speaking. Sam frames warm-ups as a way to improve output and reduce injury likelihood by progressing gradually into the demands of the session.
- •Warm-ups help you perform better and lower injury risk
- •The goal is a progressive ramp-up rather than jumping in cold
- •Warm-ups apply across activities (lifting, running, even speaking)
- •High-level athletes consistently build into peak effort
The 3 warm-up buckets: temperature, range prep, neurological priming
Sam outlines a practical model for designing any warm-up: get physically warm, prepare the ranges of motion you’ll use, then ramp up neurologically/skill-specific demands. Chris reflects how drilling movements often overlaps with these goals.
- •Bucket 1: physically warm (metabolism and nerve conduction)
- •Bucket 2: prepare relevant ranges of motion for the day’s movements
- •Bucket 3: neurological readiness via progressive skill/effort ramp
- •Avoid going from basic movement straight to heavy/complex lifts
How warm is ‘warm enough’? Practical markers beyond sweating
They discuss why sweating isn’t a reliable indicator (individual variability) and what to look for instead. Sam explains tissue ‘viscoelastic’ changes and why you should feel looser and no longer cold before training hard.
- •Sweat isn’t a universal metric—people vary widely
- •If you still feel cold, you’re not warm enough
- •Warming increases tissue fluidity and ease of movement
- •A good warm-up should make you feel looser and more mobile
Static vs dynamic stretching: what the evidence suggests (and what people expect)
Sam breaks down the research and real-world relevance of static stretching, including why classic study protocols don’t match training reality. The big takeaway: static stretching rarely provides unique benefits compared to simply loading full ranges of motion.
- •Hard static stretching can reduce performance if done immediately before max effort
- •If you move afterward, performance drops often disappear—but gains are minimal
- •Strength training through full ROM often improves ROM better than static stretching
- •Static stretching isn’t “bad,” just usually low priority for time-limited trainees
When targeted mobility makes sense: individual limitations and specific carryover
They move from broad principles into nuance: some targeted drills can temporarily improve positions (e.g., overhead range) beyond what practicing the lift alone provides. Sam highlights thoracic work as a common limiter for overhead performance.
- •Some dynamic drills can acutely improve overhead motion (thoracic work → shoulder flexion)
- •Warm-ups should be individualized to your limitations (shoulders vs hips, etc.)
- •Dynamic ‘in and out of range’ work is often more useful than static holds
- •Aim to progress from general prep to specific skill work
An 80/20 warm-up template for busy lifters and CrossFitters
Sam proposes a minimal, repeatable structure: pick 4–5 movements that cover key regions and warm you up fast. He emphasizes thoracic drill + hip drill + trunk stability as a high-return foundation, then short skill practice before training.
- •Pick 4–5 moderate-pace movements to cover big needs quickly
- •Core trio: thoracic mobility, hip rotation work, trunk stability (e.g., dead bug/side plank)
- •Cycle 6–12 reps for 2–3 sets (often ~5 minutes total)
- •Add a few minutes of technical skill/ramp sets to prime neurologically
Cardio warm-ups: useful, but not always the priority
Chris asks about the common ‘5 minutes on the bike/rower’ approach. Sam says it can be valuable if you have time or the session is cardio-centric, but for lifting-focused sessions it can be secondary to movement-based prep.
- •Row/bike/run can be fine—especially if you have time
- •Warm up in the modality you’re about to train (run day → warm up running)
- •For lifting, movement prep can cover warmth + ROM efficiently
- •Warm-up choices should match constraints and training goals
Snatch warm-up: thoracic extension drills and smarter overhead prep
They focus on the most common CrossFit struggle: overhead positions for the snatch. Sam explains a bench T-spine drill (‘prayer’ position) to bias thoracic extension and shoulder flexion, plus details on why it works.
- •Snatch needs a strong thoracic-extended overhead position
- •Bench T-spine ‘prayer’ drill targets thoracic extension and shoulder flexion
- •Elbow-bent variation biases triceps length (triceps can limit shoulder flexion)
- •Posterior pelvic tilt/lumbar flexion helps shift motion demand to upper back
Loaded mobility for overhead: pullovers and controlling lumbar compensation
Sam recommends a light loaded pullover as an eccentric-based, controlled way to gain overhead motion before training. They discuss setup details (knees up vs legs straight, grip variations) to avoid cheating via lumbar extension.
- •Light pullovers act like ‘resistance-based stretching’ via slow eccentrics
- •Keep knees up/dead-bug-like to reduce lumbar extension compensation
- •Use light loads (e.g., ~10 lb/4 kg) rather than a 20 kg bar for warm-up
- •Grip choice depends on implement (dowel vs dumbbell) and comfort
Lower-body support for snatch: ankle dorsiflexion via eccentric calf work
Sam adds a lower-body piece that often limits upright squat receiving positions: ankle motion. He proposes slow eccentric calf raises on a step to improve control and range, with guidance on single-leg vs double-leg based on strength.
- •Limited knee-forward (dorsiflexion) reduces upright squat/snatch positions
- •Slow step calf raises (3–4s down, pause, up) build ROM and control
- •Single-leg vs double-leg depends on strength and execution quality
- •Many athletes underestimate calf weakness, even runners
Deadlift warm-up: hinge demands, hamstring comfort, and lat engagement
They shift to deadlifting, contrasting it with weightlifting-style pulls. Sam offers a hamstring/hip-flexion drill using a rig/doorway and emphasizes lat activation to keep the bar close and stabilize the spine.
- •Deadlift requires more hip hinge with relatively straighter knees than squatty pulls
- •Hamstring limitation often makes people ‘squat’ their deadlift unintentionally
- •Rig/doorway hamstring drill: slow lower/raise with back flat to bias hinge tolerance
- •Lat activation supports bar path (close to body) and spinal stability
Deadlift mechanics cue: pull shoulders down, not back (and why)
Sam gives a key technique distinction: set shoulder blades down rather than retracting hard. He explains the physics/moment-arm logic—reducing unnecessary range and improving lat contribution for a more efficient pull.
- •Cue: depress scapulae (down) instead of retracting (back)
- •Pulling ‘back’ can increase effective ROM and reduce efficiency
- •Depression increases lat engagement and helps keep bar close
- •Basic mechanics understanding improves consistent execution
Front rack comfort: fixing wrist stress via shoulder external rotation
For cleans/front squats, Sam explains why wrist pain often reflects limited shoulder external rotation. He provides a simple floor drill to improve external rotation progressively using elevation and light loading.
- •Front rack wrist discomfort often stems from limited shoulder external rotation
- •Better external rotation reduces required wrist extension (Klokov example)
- •Drill: lying ‘double biceps’/U-shape, knuckles toward floor; progress by elevating elbows
- •Add a light plate for gentle loading and controlled reps
Lower trap activation and posture: prone ‘snow angel’ progressions
Addressing ‘bro posture’ (tight chest/upper traps), Sam suggests prone angels to train scapular control and lower trap engagement. They discuss keeping the chest down, working within available range, and adding load gradually.
- •Prone angels target lower traps/rhomboids and scapular control
- •Keep chest down to force scapular movement rather than lumbar cheating
- •Work only as far overhead as you can without compensating
- •Progressively load with small plates once proficient
Putting it all together: the concise warm-up flow and smart interleaving
Sam recaps the full system: get warm, hit thoracic/trunk/hip basics, add accessories as needed, then do brief skill/ramp sets and train. He also advises optional ROM work between early warm-up sets, but not during heavy working sets where true rest matters.
- •Sequence: warm → thoracic + trunk + hip → accessory ROM if needed → skill/ramp → train
- •Dynamic movements or short erg/bike both work for ‘get warm’
- •Interleave mobility between early warm-up sets to reinforce positions
- •Stop extra drills near working sets to preserve rest and performance

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