Dynamic exercises are generally better than static stretching when it comes to warming up. Not only do they loosen things up without harming performance, but the right moves can even activate muscles and enhance performance. Here's one to try out.
Around the World
This is very useful for the external and internal rotators of the hip, which tend to have some residual kinks no matter how well you warm-up. This will also loosen up the knees by acquainting them with the extended ranges that may or may not be encountered in the upcoming lifting session.
Bonus: They'll also give the lats and trunk a good stretch.
related posts
Tip: Continuous-Tension Dumbbell Bench Press
Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.
Tip: Alternating Four Corners Farmer's Walk
This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!
The Best Workout for YOUR Body
Are you a non-responder or a super-responder to training? Act like a scientist and build workouts unique to your physiology. Here's how.
To Lose Fat, Eat More and Move More
Yes, a caloric deficit is essential for fat loss, but achieving it doesn't have to wreak havoc on your body. Do this instead.