Preliminary preparation of the body (warm-up) for the upcoming training work is very important for solving the problems of each individual lesson. Due to insufficient warm-up, errors in technique appear, and various injuries often occur.

The warm-up is divided into general and special.

The task of the general warm-up is to gradually work into the training load, warm up the muscles, prepare the cardiovascular, respiratory and other systems for the upcoming work. An increase in body temperature (warming up) accelerates biochemical reactions in muscles, increases elasticity in ligaments, and mobility in joints.

In a general warm-up, it is necessary to give a load to all muscle groups. A variety of exercises are used: walking, running at a moderate and variable pace, light gymnastic exercises with light weights. Of the gymnastic exercises, mainly exercises are used for flexibility, coordination of movements, mobility in the joints (tilts, circular movements of the arms forward, backward, circular movements of the body in one direction and the other, stretching the muscles while standing, sitting).

From exercises with light weights, forward bends with a dumbbell or a disk from a barbell behind the head, bends to the sides with a light kettlebell in a lowered hand, pulling a dumbbell or kettlebell to the level of the chest, head and above, various squeezing weights, squats with them are used. At the beginning of the warm-up, the pace of the exercise is slow, then gradually increases.

The warming up of the muscles is facilitated by rubbing with various ointments and liquids (like final, alcohol, menthol).

A special warm-up is carried out after the general one and includes special exercises that are similar in structure of movements to those to be performed at the beginning of the main part of the lesson. If this is a competitive exercise (for example, a snatch), then at the beginning of a special warm-up, special exercises for a snatch are performed, then a snatch with a light or lightweight kettlebell, and at the end of the warm-up, several tuning lifts are done, already with a training kettlebell. Warm-up time from 15 to 25 minutes.

The warm-up before performance at competitions has some features. Since immediately after the warm-up there will be a maximum load on the muscular, cardiovascular, respiratory and other systems of the body, the athlete needs not only good warm up, but also bring yourself to such a “combat readiness” that would allow you to realize all the physical and moral-volitional capabilities in achieving the best sports result. Insufficient, incorrect warm-up will not allow the athlete to solve these problems. The correctness of the warm-up before the competition, each athlete must determine for himself in the control sessions (estimates).

Sometimes, before the assessment, it seemed that a sufficient general and special warm-up was carried out, but it was not possible to show the desired result. And after some time (4-5 minutes), even against the background of quite noticeable fatigue, in the second attempt, it is possible to set a personal record. In this case, there was clearly insufficient warm-up before the first estimate.

Preparing for the competition, you need to check the warm-up options that are different in time and load several times in advance and make sure that the option chosen for you is correct.

A warm-up should not cause a feeling of fatigue, fatigue. With its correct implementation, the athlete should have a desire to compete. The competitive warm-up continues a little longer than usual, and it must end at least 5 minutes before entering the platform. At the end of the warm-up, you should dress (if the competition is held in a cool room or outdoors) to keep warm.

After performing in the first competitive exercise – clean and jerk, it is useful to drink sweet tea with ascorbic acid (vitamin C), dressed, lie down on gymnastic mats or benches. Approximately 15 minutes before entering the platform to perform a snatch (the second exercise), it is enough to do several approaches to perform special auxiliary snatch exercises with a small number of repetitions, then 2–3 approaches to perform a snatch with a light kettlebell and at the end of the warm-up “feel” muscles of a competitive weight, try out the grip of the bow with the brush (for grip, the bow is rubbed with magnesia).

The use of warming ointments contributes to faster warming, restoration of muscle tone, preservation of heat in the interval between performing competitive exercises, and, as a result, more successful performance in competitions.