The RAMP Protocol: A Scientific Approach to Your Best Powerlifting Warm-up

For decades, the standard gym warm-up was a few minutes on the treadmill followed by some static stretching. We now know this is a suboptimal, and potentially counterproductive, way to prepare for heavy lifting. The modern, evidence-based approach to warming up is the RAMP protocol. This structured system ensures you are not just warm, but truly prepared to perform at your peak. This guide will break down the RAMP protocol and show you how to build the perfect powerlifting warm-up.

What is the RAMP Protocol?

Developed by Dr. Ian Jeffreys, the RAMP protocol is a framework that organizes your warm-up into four distinct, sequential phases. It's a system embraced by top strength and conditioning bodies like the UK Strength and Conditioning Association (UKSCA).

The four phases are:

1. Raise: Increase body temperature, heart rate, and blood flow.
2. Activate: "Switch on" the key muscles you are about to use.
3. Mobilize: Move your joints through their full range of motion.
4. Potentiate: Prime your nervous system for explosive, high-force contractions.

Phase 1: RAISE

• Goal: To elevate your core and muscle temperature. A warmer muscle is a more pliable and powerful muscle.
• How: 3-5 minutes of low-intensity, full-body activity.
• Examples:
  • Light cycling on an assault bike or stationary bike.
  • Using a rowing machine.
  • Light jogging or skipping rope.

Phase 2: ACTIVATE

• Goal: To activate the specific muscles and stabilize the joints that will be used in the main lift. This is about improving the mind-muscle connection.
• How: Low-intensity isolation or stability exercises.
• Examples for a Squat/Deadlift Day:
  • Glute Bridges: To activate the glutes.
  • Bird-Dogs or Planks: To activate the core stabilizers.
  • Band Pull-Aparts: To activate the upper back for tightness.
• Examples for a Bench Press Day:
  • Band Pull-Aparts & Face Pulls: To activate the rear delts and scapular retractors.
  • Rotator Cuff External Rotations: To activate the small stabilizers of the shoulder.

Phase 3: MOBILIZE

• Goal: To take your joints through the specific ranges of motion they will experience during the lift. This is about dynamic mobility, not static stretching. Holding long static stretches before heavy lifting can actually decrease power output.
• How: Dynamic movements that mimic the main lift.
• Examples for a Squat/Deadlift Day:
  • Leg Swings (Forward and Sideways).
  • Deep Bodyweight Squats or Goblet Squats.
  • Cat-Cow and Thoracic Rotations.
• Examples for a Bench Press Day:
  • Arm Circles.
  • Band Dislocations.
  • Wall Slides.

Our Essential Mobility Guide offers more detail on these drills.

Phase 4: POTENTIATE

• Goal: To prime the nervous system for peak force production. This phase bridges the gap between your warm-up and your first heavy work set.
• How: This involves performing explosive movements or progressively heavier ramp-up sets of the main lift itself. It also includes the concept of Post-Activation Potentiation (PAP).
• Examples:
  • Ramp-up Sets: This is the most common form of potentiation. Gradually increase the weight on the bar for your main lift (e.g., Bar x10, 40% x5, 60% x3, 75% x2, etc.) until you reach your first work set.
  • Jumps or Box Jumps: Before squatting, perform 2-3 sets of 3-5 low box jumps to prime the nervous system for explosive output.
  • Explosive Push-ups: Before benching, perform a set of explosive push-ups.

Stop wasting time with inefficient warm-ups. By adopting the structured RAMP protocol, you ensure that every minute of your preparation has a purpose. You will raise your body temperature, activate the correct muscles, mobilize the specific joints, and potentiate your nervous system for maximum performance. A better warm-up leads to a better, stronger, and safer training session.

What does your warm-up routine look like? Do you use the RAMP protocol? Let us know in the comments!