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The Most Effective Science-Based Warm Up & Mobility Routine (Full Body)

Jeff Nippard
2024 ж. 22 Мам.
1 082 871 Рет қаралды
Жүктеу

Get my new Upper Lower Training Program:
www.jeffnippard.com/programs/...
Watch my full video on foam rolling:
• Does Foam Rolling Work...
Watch my most popular science videos: • SCIENCE EXPLAINED SERIES
-------------------------------
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2. Checking out what my sponsors have to offer:
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-------------------------------
IN THIS VIDEO ▹
Rise Lever Belt: www.rise.ca/collections/men-l...
DISCOUNT: JEFF
Knee Sleeves: www.rise.ca/collections/knee-...
DISCOUNT: JEFF
SOURCES ▹
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
MUSIC
‣ Ryan Little - Day 1
‣ Ryan Little - Lucy's Song
‣ / ther4c2010
Filmed by Rashaun R and edited by me using Final Cut Pro X and Sony A7R3
Rashaun's KZhead:
‣ / @rashaunr5777
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Пікірлер

  • Hey guys! Posting this from Melbourne, Australia! I was working hard on my presentation for the Ultimate Evidence-Based Fitness Conference these last few weeks but now that that's done, I'm back on my usual upload game again. My next video will be a vlog covering some of the behind the scenes from the conference, my talk and my training here in Australia. See you guys soon!

    @JeffNippard@JeffNippard4 жыл бұрын

    • Jeff Nippard jeff video instant like love ur content just started block 2 of ur lpp program

      @connorparks3955@connorparks39554 жыл бұрын

    • Do a video ‘Bro Jeff in Australia’

      @spicycactus17@spicycactus174 жыл бұрын

    • Hey Jeff, Thanks for the new video. It’s nice to see you are getting better and better with your videos and presentations. Sometimes the jump cuts are a little quick, but it’s nice we can still pause the video. I was wondering over the last year while you’ve been doing your research and making changes to your program, has your rate of injuries decreased or disappear at together and do you feel like their is a positive change to the overall improvement to your physique? Examples: Are you finding it easier to improve your strength, speed, range of motion, muscle mass and achieve your other fitness goals?

      @odawne@odawne4 жыл бұрын

    • 3:55 best part

      @Elogamer15@Elogamer154 жыл бұрын

    • Hey Jeff, Could you please go over the Olympic snatches. I would like to know how to go into Olympic/Power/ size workouts. Thank you

      @mattheww1036@mattheww10364 жыл бұрын

  • I did the facepull warm-ups and the elastic band got loose and shot directly in my eyes. 10/10 would do it again.

    @gerbendebruyn8979@gerbendebruyn89794 жыл бұрын

    • Same.

      @maf.eats2024@maf.eats20244 жыл бұрын

    • You hate your eyes?

      @nvmffs@nvmffs4 жыл бұрын

    • Gerben Debruyn 😂😂😂😂😂

      @maryb3428@maryb34284 жыл бұрын

    • 😂😂😂

      @loganvelez6230@loganvelez62304 жыл бұрын

    • Damn

      @calebcarter5477@calebcarter54772 жыл бұрын

  • Who needs mobility anyway? "You hear those sounds? Those aren't my joints crackin, those are my joints clappin and making way for my muscles to grow"

    @TheRealGuywithoutaMustache@TheRealGuywithoutaMustache4 жыл бұрын

    • GET EM BROFESSOR

      @gurnoordhaliwal3389@gurnoordhaliwal33894 жыл бұрын

    • LOL

      @AnjuliMack@AnjuliMack4 жыл бұрын

    • dude i just saw you under my chinease hentai fan boy video, and now you here

      @gt_hapi4844@gt_hapi48444 жыл бұрын

    • Gto Hapi mr. worldwide

      @Tyler_18_@Tyler_18_4 жыл бұрын

    • Just Some Guy without a Mustache 😂😂😂

      @maryb3428@maryb34284 жыл бұрын

  • Lower: 5-10 min light sweat/raise body temp 2-3 min foam rolling (lacrosse ball) 5 min dynamic/specific stretching 5-10 min 1-4 pyramid sets on dynamic strength exercises Upper: 5-10 min light sweat/raise body temp 5 min dynamic stretching 5-10 min 2-3 pyramid sets on dynamic strength exercises

    @Yo-yg3id@Yo-yg3id4 жыл бұрын

    • Thank you

      @markkelton2132@markkelton21323 жыл бұрын

    • That's like 20 mins to warm up

      @livintolearn7053@livintolearn70533 жыл бұрын

    • Ta

      @Trynabethicc@Trynabethicc3 жыл бұрын

    • Thanks man!

      @filipstrom6682@filipstrom66822 жыл бұрын

    • @@livintolearn7053 more like 30-50 mins… way too long

      @MrAsundstrom@MrAsundstrom2 жыл бұрын

  • Can you make a video about training around injuries? example lower back pain, knee pain, shoulder pain etc.

    @Lasse_Pedersen@Lasse_Pedersen4 жыл бұрын

    • See a physio

      @AmendMD@AmendMD4 жыл бұрын

    • What have you done to yourself lol. Are you accident prone?

      @jjwp-ql5rv@jjwp-ql5rv4 жыл бұрын

    • I hate those morons saying, "go see a doctor" doctors are trash, they know nothing about bodybuilding, most of the doctors i have seen just say the first shit you can find on google, some youtubers know way more than doctors

      @tarfaerhing7555@tarfaerhing75554 жыл бұрын

    • & forearm pain!

      @budspencer7612@budspencer76124 жыл бұрын

    • @@tarfaerhing7555 unfortunately true. A few weeks on the internet will give a far more comprehensive and hollistic understanding on your body. Sigh...

      @EduardoSanchez-rc7bg@EduardoSanchez-rc7bg4 жыл бұрын

  • Guys, please listen to me, what Jeff said is so important. I had a period of time where I repeatedly strained, pulled and injured my muscle and it brings so much frustration. If taking 10-15 minutes to stretch and warm up before lifting can prevent injury then you should DEFINITELY do it. One thing I learned through the hard way is that the recovery is way more difficult and vital than weightlifting itself. And please, if you are serious about weightlifting, PLEASE consider committing some money to massage. Your body will thank you later!

    @changningxu9828@changningxu9828 Жыл бұрын

    • Gonna get a massage fr

      @rik9833@rik9833 Жыл бұрын

    • I'm currently having joint pain and issues all the time. It's so frustrating when you just want to lift. I lift light to moderate weight, but I still have hip flexor issues. I figured I need to warm up more because I don't do much. I hope I can feel better 😢

      @LowBudget2018@LowBudget201813 күн бұрын

  • Increase body temperature Take joints that'll be active through their full range of motion Progressively work way up to your working weight Upper body: [7:15] General warm up (5-10 mins cardio) Dynamic stretching [7:25] - arm circles - side to side arm swings - band pull aparts - band external rotations - face pulls optional: - wall slides - overhead dumbell side bend

    @mzar62458@mzar624583 жыл бұрын

  • So i did this warm up routine It took me 2 hrs ...now i am going to workout next day

    @TechnO_mi@TechnO_mi4 жыл бұрын

    • lol yea, works for bodybuilders, etc. who have all day to spend at the gym. Not so handy for some of us that need to be in and out within an hour or so.

      @blayes9924@blayes99243 жыл бұрын

    • @@blayes9924 Enjoy the injuries!

      @crietzsche@crietzsche3 жыл бұрын

    • ​@@crietzsche Hi Jared, well if I had any injuries from my gym training I would I guess... unfortunately for you, I don't. Been doing great for the last 20+ years. However, your ignorant comment suggests you think I don't warm-up at all - this is false - I do. My warmup is similar to Jeffs, but with a few slight adjustments so I can still get a work out done within an hour or so. Anyways, thanks for the random comment. Always a laugh when someone thinks they're being smart but really don't have a clue. Have a good one :)

      @blayes9924@blayes99243 жыл бұрын

    • @@blayes9924 lol he literally gave a time estimate for both the lower and upper body warmups. If you’re spending a substantially longer period of time completing these stretches you are most definitely doing them wrong, or overdoing it.

      @SchuhFlys@SchuhFlys3 жыл бұрын

    • @@SchuhFlysok mate.

      @blayes9924@blayes99243 жыл бұрын

  • I’ve been wanting this video for ages, thanks for the upload.

    @DPMixing@DPMixing4 жыл бұрын

  • I dislocated my shoulder about five weeks ago. I was about to go back to the gym to progressively recover my strength level and I was looking for a mobility routine to recover flexibility and protect the shoulder joint. I am now considering starting religion to praise you, your content and your sense of timing for posting videos. Bless you, you glorious kiwi eater.

    @benoitterneyre5064@benoitterneyre50644 жыл бұрын

    • Dude, question about how to gain confidence in moving the previously dislocated shoulder? The trauma dislocation really left a psychological scar in me haha.

      @horny4violence@horny4violence4 жыл бұрын

    • You probably know this by now but its always good repeating: You neee to do specific exercises to strenghten the joint and to gain shoulder stability, mobility alone won't do ti and sometimes can be counterproductive

      @luciocastro1418@luciocastro14184 жыл бұрын

    • @@luciocastro1418 Pretty much yeah, you need to progressively test your range of motion and once you know which exercises are available to you, start doing them to build size back into your delt to protect the joint. In my case I can now do a bench press or a push-up with a clean form but i'm still not flexible enough to do movements on a vertical plane of the body (overhead press and pull-ups)

      @benoitterneyre5064@benoitterneyre50644 жыл бұрын

    • @@benoitterneyre5064 great job on the recovery man, look up, if you havent, Dr. Quinn Hennoch for shoulder stability exercises, some them including balancing a very light kettlebell over your head, doing scapulq pull ups and Ys, Is and Ts laying on a bench.

      @luciocastro1418@luciocastro14184 жыл бұрын

  • Oyh! Those bro Jeff warm up drills starting at 0:57 are hilarious😂 You should do a behind the scenes series with bro Jeff or something🤣💪🏽

    @dtpossx@dtpossx4 жыл бұрын

    • Axel Reyes Bro Douche Jeff

      @LegendMathai@LegendMathai4 жыл бұрын

  • I've been taught a lesson about impatience when warming up more times than I'd like to admit. At my age, I do as many warm up sets at as low of weight as I feel like. Thanks for providing all this great advice, I'm learning a lot from your channel.

    @shmuckling@shmuckling3 жыл бұрын

  • Proper warm up programming still feels like one of the more underrated parts to lifting. Been preaching good warm up protocols to anyone who will listen and in our videos too. But it seems like one of those things where it's hard to fully appreciate it until you start incorporating it yourself! Also, BTW, been waiting eagerly for you to make this video! :)

    @xtraOrdinaryAthletes@xtraOrdinaryAthletes4 жыл бұрын

  • Thank you for finally making this video ! Going add this my workout playlist so I can rewatch every once in a while

    @Dkidlee@Dkidlee4 жыл бұрын

  • As a relative beginner I am still at the point where most of your warmups are actual workouts for me. If I did all those warmups I would have a pretty solid workout in. My compound lifts aren't heavy enough to need warm ups. They ARE the warm ups.

    @mdmjeremiah@mdmjeremiah Жыл бұрын

    • Feel you 😂

      @malkulaas6380@malkulaas63804 ай бұрын

  • This is what I’ve been waiting for. An informative warm up for working out. I love listening to your science techniques video and can understand what your saying. Keep up your amazing video .

    @LMFAO517@LMFAO5174 жыл бұрын

  • I’ve always neglected warm ups throughout my journey, because I’ve always thought it will “tire” me out, but I love these insights you’ve put out especially the deadlift warmup. Can’t wait to try them out and maybe vlog about it!

    @TrainAesthetics@TrainAesthetics4 жыл бұрын

  • Thank you for always sharing science based videos!

    @lauraramosdelgado@lauraramosdelgado4 жыл бұрын

  • I used to lat pulldown like 70 kg x6 sets with barely a rep left in the tank and when i followed jeff and warmed up properly i was able to easily do 80kg x6 and i was absolutely astounded!

    @abdenourslimani4817@abdenourslimani48174 жыл бұрын

  • Incredible how he manages to pack so much information into a very short yet very easy-to-understand video, great stuff.

    @Heylon1313@Heylon13132 жыл бұрын

  • As someone who has a chronic back injury, I cant even think about skiping foam rolling. I went to a point where I bought one and use it after waking up, before sleeping and during training. Excelent video.

    @peet3449@peet34494 жыл бұрын

  • I was writing in the comments of the How To Train Like A Minimalist about if anyone had run into science on warm ups but the here's this on the home page. Thanks for doing all the hard work for me!

    @sean9021@sean9021 Жыл бұрын

  • Just wanted to say how great your video's are I started to copy your warm up routine and instantly my work out felt easier. Just bought your guide to body recomp and looking forward to the read

    @TheAvrgbob@TheAvrgbob3 жыл бұрын

  • It's crazy to think that, of all the videos you've made in the past, I can finally say I have a favorite video of yours. Rock solid content as always man, but this one really sums up everything I've been trying to figure out for a long time. Thanks!

    @MachineSwede@MachineSwede4 жыл бұрын

  • Thanks Jeff! Finaly you make this video. Another fantasitic video.

    @johnmagnus8810@johnmagnus88104 жыл бұрын

  • My first year of lifting I never warmed up properly and the next two years were spent dealing with chronic pain... This is so important, just as important as prioritizing proper form/contraction over weights used. I wish I knew these things when I started!

    @rushbros@rushbros4 жыл бұрын

  • Jeff, thank you for this video. This is important information. As I get older, I frequently worry about injury as I workout in the gym, so I really appreciate this video.

    @vivianamu1733@vivianamu17334 жыл бұрын

  • Absolutely needed this. Thanks a ton Jeff!

    @hanseldza919@hanseldza9194 жыл бұрын

  • Came here first just to say you're a legend mate! I'm 3 days out from my physique competition. Vlogging it all!

    @fellgyflex@fellgyflex4 жыл бұрын

  • Great talk Jeff and very helpful for implementing into a training program. Keep up the quality content ✊🏾

    @AndreInvests@AndreInvests4 жыл бұрын

  • Thank you for a deeper insight on warming up and stretching!

    @mannyj3873@mannyj38734 жыл бұрын

  • Love the content Jeff -- been watching a lot of your older videos lately. Thanks

    @rtg8795@rtg87952 жыл бұрын

  • Thanks Jeff for this video I'm sure everyone will benefit from this! Much love man!

    @EzzyR561@EzzyR5614 жыл бұрын

  • Very helpful indeed, I will start using the ideas presented in my warm up routine. Thank you!

    @SimpleHumman@SimpleHumman4 жыл бұрын

  • These videos are gold.. Thanks alot !

    @AnindoFit@AnindoFit4 жыл бұрын

  • Always love your videos!! I can't wait to implement this into my workout regimens!!

    @DiagoRussell@DiagoRussell4 жыл бұрын

  • Awesome video. Succinctly detailed, and everything I was searching for regarding warmups. Thank you.

    @ryanlathotep@ryanlathotep3 жыл бұрын

  • Best vid on warming up. Thank you Jeff.

    @saxophonecsb7398@saxophonecsb73982 жыл бұрын

  • Best sport related video out there. This is the first thing everybody should learn before they lift! Preventing injuries is always better then fixing them.

    @tankquality@tankquality4 жыл бұрын

  • I love your channel because you bring facts backed up by research. This is really rare because i saw that only on your channel, picture fit and shredded sports science

    @vasilijeanevski1654@vasilijeanevski16544 жыл бұрын

  • FINALLY. Been waiting for this. Thank mr jeff

    @matias7566@matias75664 жыл бұрын

  • I've been waiting for this video! Thank you so much, you're the best!

    @listenup455@listenup4554 жыл бұрын

  • Super helpful and extremely clear how you explained everything, thank you!!

    @martapolizzi9598@martapolizzi95984 жыл бұрын

  • Thank you for this! So many good warm up exercises for newbie me 😊 and warm ups are vital, vital, vital!!! And also after workout stretches. I haven't got injuries, I'm more aware of my weight limits and less DOMS.

    @skyejacques@skyejacques3 жыл бұрын

  • Been waiting for this Jeff, thanks.

    @lucassaab7051@lucassaab70514 жыл бұрын

  • This was super helpful 😊 thank you for sharing. Love your science backed info

    @krystalschmid8352@krystalschmid83524 жыл бұрын

  • Had to take notes and rewatch this so many times! Have saved it to my notes and excited to try it. :)

    @mehressagreen4615@mehressagreen4615 Жыл бұрын

  • Great info that I can’t believe is free. Thank you !

    @lexiejojofit@lexiejojofit4 жыл бұрын

  • Excellent video, I've been waiting for one of these forever

    @horsefukker32@horsefukker324 жыл бұрын

  • Thanks for all your videos Jeff you're helping a lot of people out. A bit surprised at the lack of back and elbow/wrist warmup in your dynamic stretches.

    @khorneflakes2175@khorneflakes217510 ай бұрын

  • This is exactly what i needed today🙌🏽🙌🏽🙌🏽

    @evanducreay2282@evanducreay22824 жыл бұрын

  • Phenomenal video! Thank you for putting a lot of effort into it and sharing it with us. I really appreciate all the great content you create for us. It’s just amazing and I’m quite grateful to you! 💪👍🙏

    @ParvParashar@ParvParashar7 ай бұрын

  • Thanks for everything Jeff.

    @tristanfeinauer@tristanfeinauer4 жыл бұрын

  • This was a good idea for a video! Much needed!

    @darktrainerz6707@darktrainerz67074 жыл бұрын

  • This was exactly what I was looking for, thank you so much!

    @melvingaye4373@melvingaye43734 жыл бұрын

  • Very detailed and helpful thanks Jeff!!

    @mrfosterjr7901@mrfosterjr79014 жыл бұрын

  • Most informative channel I think I've found

    @jackchelsea9654@jackchelsea96544 жыл бұрын

  • Awesome work Jeff.

    @ResilienceFitnessTV@ResilienceFitnessTV4 жыл бұрын

  • Jeffs the absolute best, always the best and science based tips.

    @markbarrientos5334@markbarrientos53343 жыл бұрын

  • I found this video super helpful! Very well done 🔥

    @giagostinelli@giagostinelli4 жыл бұрын

  • I love your videos jeff thanks for posting🙏🏼

    @TBoneTV99@TBoneTV994 жыл бұрын

  • LOVE THIS! Thanks Jeff!

    @AnjuliMack@AnjuliMack4 жыл бұрын

  • A video from the man himself! Thanks for uploading such a breadth of educational material on lifting. It’s entertaining, informative and honestly the consistency of uploads means there’s always something new to learn. Sometimes it’s all about the tiny nuggets of information that make the bigger picture click together.

    @11202@112024 жыл бұрын

  • Warm ups are always underrated! Great vid Jeff!

    @BryanSwainFitness@BryanSwainFitness4 жыл бұрын

  • Great info! Thanks Jeff!

    @bennettharvey5162@bennettharvey51623 жыл бұрын

  • Jeff I love your videos man! You take the BS out and explain things so clearly, keep it up!

    @jfx2840@jfx28404 жыл бұрын

  • As a Chemist and a contortion aficionado I appreciate this evidence form of presenting the proposal. Great job my friend

    @Zeppelinpuppy@Zeppelinpuppy4 жыл бұрын

  • i have a brisk 15 minute walk to my gym, mainly uphill. That's usually done it for me. But this is great info, always love your video styles Jeff. Much love homie

    @1seedeadp3ople@1seedeadp3ople4 жыл бұрын

  • fudge yes ! i needed this from you

    @tooturntjayz8439@tooturntjayz84394 жыл бұрын

  • Dope stuff man this is what gym heads really need. Warming up not ONLY prevents injury but boosts performance = win freaking win

    @bossnian5615@bossnian56154 жыл бұрын

  • Bro you really put us on, thank you man appreciate that

    @Mrsmooth2023@Mrsmooth20232 жыл бұрын

  • This dude is legit. My new fav KZheadr

    @IkarusTroy57@IkarusTroy57 Жыл бұрын

  • My man, Jeff on the great content!

    @devielouw8359@devielouw83594 жыл бұрын

  • Been waiting too long for this

    @deathwish5130@deathwish51304 жыл бұрын

  • Im a kinesiology major and these videos are SOOO HELPFUL!! Its like you did all the research for me and explained it so i sound smart in class LOL!!

    @votip@votip4 жыл бұрын

  • I don’t even know how you hit this so spot on, but good shit! Watching this before every workout

    @danzantorres6977@danzantorres69774 жыл бұрын

  • This is great! Needed this before I started fundamentals. Especially the pyramid recommendations and when and when not to utilize them.

    @kennyk.wylinlandmon5299@kennyk.wylinlandmon52994 жыл бұрын

  • Thank you Jeff

    @DCX103@DCX103 Жыл бұрын

  • Great video on a great topic. Thank you!

    @slpsmls@slpsmls4 жыл бұрын

  • I just looked for a mobilty routine by you and was shocked i couldnt find one! Nice vid!

    @robtravis6977@robtravis69774 жыл бұрын

  • Fantastic video!

    @maryb3428@maryb34284 жыл бұрын

  • Thanks, for real! This is some real quality content

    @luwi_lw@luwi_lw2 жыл бұрын

  • Steph AND Jeff posted on the same day ??! my lucky day 🙌🏼❤️

    @lenalifts@lenalifts4 жыл бұрын

  • You recently learned new warm up routine and wanted to make this video. Smart way to study.

    @Dany-ik1id@Dany-ik1id4 жыл бұрын

  • Great video. Thank you.

    @JesusSportsNature@JesusSportsNature3 жыл бұрын

  • Great info!

    @Anth0ny_Allen@Anth0ny_Allen3 ай бұрын

  • Awesome videos bro!

    @ryanalanmelchione9790@ryanalanmelchione97904 жыл бұрын

  • Waiting for this. Thanks.

    @127EZ@127EZ4 жыл бұрын

  • Finally the much awaiting warm up video

    @DoctorSK69@DoctorSK694 жыл бұрын

  • As always very informative video. Could you make a video about cool down or post workout stretches base on Science studies? Thanks for your hard work

    @red-eagle0409@red-eagle04094 жыл бұрын

  • Super informative. Thank you

    @donaldbolson2753@donaldbolson27534 жыл бұрын

  • Great video, you should do another video but for post workout by stretching the muscles and keeping them loose after a hard workout

    @luisacosta1633@luisacosta16334 жыл бұрын

  • Thanks finally! Needs this

    @JPazb@JPazb4 жыл бұрын

  • I’ve been waiting for you to put out a revised warmup video, thanks for delivering Jeff! Much love

    @spencer7262@spencer72624 жыл бұрын

  • This is literally just what I’ve needed, I need a squat mobility warm up routine so I can go full ass to grass and become Clarence 🤙

    @-bodna@-bodna4 жыл бұрын

    • I dont think Clarence is human tho

      @LeLe-bo7cs@LeLe-bo7cs4 жыл бұрын

    • Fuck off

      @adityanaik3234@adityanaik32344 жыл бұрын

    • I guarantee Clarence doesn't do any warmups for squats other than squats

      @quadrophrenic@quadrophrenic4 жыл бұрын

    • You need a full DNA mobility overhaul to become clarence tho 😂

      @luciocastro1418@luciocastro14184 жыл бұрын

  • Hey Jeff, love the warm up. My clients and I use the lacrosse ball to help relieve tightness in the feet and get a better arch. I like how you used it!💣💥💣💥💪

    @GoGoober@GoGoober4 жыл бұрын

  • Great video! Can you do a short video on exercise order? Like all push movements first, or one push, one pull, etc...

    @antoinebonzon6151@antoinebonzon61514 жыл бұрын

  • Really nice impact on fitness game. Thanks a lot for all information Jeff

    @sinisaass1993@sinisaass19932 жыл бұрын

  • You are a beast Jeff! Keep it up!

    @kasperoertoft@kasperoertoft4 жыл бұрын

  • Awesome, thank you!

    @user-fn1cd6mo9z@user-fn1cd6mo9z4 ай бұрын
KZhead