Stronglifts warm up

[TomB360]

What's a good warm up routine for Stronglifts when you're lifting weights that are less than, say, 50kg?

I understand that you should warm up with bodyweight squats, squat to stands and shoulder dislocations when you're lifting only the bar, but once you're up to 22.5 or 25kg, should you warm up with 2x5 at 20kg, or is this too heavy?

[Pkant2002]

I would say raise your heart rate first i normally do a 5 min brisk walk followedmy some isometric and isotonic stretches untill you feel lose then i normally complete 4 or 5 reps with just the bar before i fully load up. Just personal preference i guess some people might do some sort of foam roller stuff just depends.

[MJ.23]

I use Defrancos' agile 8:

(scroll down)

DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..

I also do some band work and some glute clams.

[SpiderDan]

I do a full body routine, here's my warm up that seems to work well (for me) pretty much based on defrancos agile 8 and diesel crews 5 minute shoulder warm up:

5 mins biking
Foam Roll (ITB, adductors)
Lacrosse ball the glutes and piriformis
fire hydrants
Mountain climbers (and briefly hold in the stretched positon stretch)
Leg Swings
Cossack Squats.

I'll then do between 20-30 goblet squats holding a 20kg plate to get my technique down.

I'll then get under the bar to start ramping the weight up. In between each set I'll do 1-2 shoulder warm ups going through this sequence:

Single arm rotations forwards
Single arm rotations backwards
Dual arm rotations forwards
Dual arm rotations backwards
Shoulder twists
Band dislocates
Band tornado (one direction)
Band tornado (the other direction)
Band pull aparts (horizontal and 45 degree angle)

By the time I get to my working sets, everythings feeling good and I can just crack on through the session.