Stretching before lifting

a_regular · 2017-02-24T23:32:00+00:00

Dont take lifting advice from TRP bro

Primary__Account · 2017-02-24T23:36:14+00:00

I always stretch

Tiway22 · 2017-02-24T23:33:05+00:00

Of course you should stretch. Do a dynamic warm-up with air squats, hamstring/quad holds, and shoulder rotations.

You'll get injured for sure if you don't. It only takes a few minutes.

5beams5 · 2017-02-25T02:31:37+00:00

Dont do static stretches, theyll decrease your strength during the workout if done right before the workout.

Assuming youre doing real lifting and not bosu ball pistol squats with a kettlebell, youll probably want more output during your session.

RPAlternate42 · 2017-02-25T04:01:18+00:00

Every S&C coach I've worked with says:

Warmup - band/roll out/dynamic stretching - ramp up - lift - static stretch

Stretching actually inhibits the concentric action of the muscle because a stretch is an eccentric action.

Warm up before, ramp up the weight to the main lift, static Stretch afterwards.

Warm upon a treadmill for 5 to 10 mins to open up the muscles and dilate the blood vessels.

For 5x5 squats, I recommend the following bar warm-up.

bar squats x 10 slow
bar RDL x10 slow

Rest 1 min. Repeat these two but make the concentric faster.

Next ramp up the weight. Rest 30-45 seconds between these sets.

5x5 weight - 30% x 5
5x5 weight - 20% x 5
5x5 weight - 10% x 3

Then do your 5x5 sets.

Look up Joe DeFranco's Agile 8 or Limber 11 for a dynamic stretch set. You'll need a foam roller and a light resistance band.

Il128 · 2017-02-24T23:35:45+00:00

I warm up by swimming first. I also only max out once a month to see where I am and during that session I warm up with light high reps and then see if my max is still the same and then I add 5lbs.

I avoid multiple reps on max lifts as well. One is enough to see where you are.

abdada · 2017-02-25T00:01:07+00:00

Google: Limber 11

bigkids · 2017-02-25T02:14:04+00:00

You can have a look at the two following videos, both from Allan Thrall.

He describes what you are looking for:

https://www.youtube.com/watch?v=VptAZQf0RrI

https://www.youtube.com/watch?v=s9Tcj0YK5zM

invisiblearmies · 2017-02-25T02:38:19+00:00

First things first...

Use a foam roller or a softball or anything else you can use to mash anything that's sore. You don't need to overdo it, but this is a great way to help muscles recover.
Do some dynamic stretching that includes all of the major muscle groups you will be using in the workout.
Do a little cardio. Maybe a quarter to half-mile run at a decent pace. Just something to get the blood flowing and loosen up.
Air squats first, or some warm-up reps with light weight. This is a must if you are lifting heavy.
Don't take advice from strangers on reddit if you are genuinely hurting. Go see a medical professional.

hunteeer · 2017-02-25T03:41:20+00:00

Lifting harder than most guys I see in the gym and I never warm up or stretch. I know the horror stories everybody tells, but I know nobody that ever got injured from not warming up or not stretching. Maybe I'll learn the hard way some day. Til then I cut the extra time.

michael_wilkins · 2017-02-25T05:30:10+00:00

Stretch, enough to have an effect, stretches your muscles enough to cause micro stress to the muscle.

Is this something you want to do before lifting?

GunsGermsAndSteel · 2017-02-25T07:27:51+00:00

I squat 455lbs.

I begin stretching by slowly working my head and shoulders under the bar. I have very poor shoulder mobility, so it takes me a while to get to where I can comfortably get into the position for a squat. I spend a good two or three minutes working on just that.

Then I do a few slow sets of squats with only the weight of the barbell. I pause all the way at the bottom of the squat, feeling my quads stretch, and then stand back up.

I start with light sets, 135lbs, then just keep adding plates until I get to my max for the day. Then I come back down, removing plates and doing more sets until I'm back to 135.

I see a lot of people with stretch/warmup routines much more complicated and time consuming than mine. I see them rolling around on the floor with those foam things, and doing all kinds of other stuff too.

Then I watch them half-repping half the weight I'm squatting, taking a few selfies, and walking away as if they have no idea re-racking their plates is expected.

What I don't see, is them ever getting any stronger.

So, I'm gonna stick with what I'm doing, especially because I didn't invent it- I'm just mimicking what I've seen much stronger men do.

KettleLogic · 2017-02-25T07:51:22+00:00

This is a shit sub to ask but if you hurt your hip flexor your form is wrong and you are going too low for that weight.

never static stretch before lifting. you sound like you aren't flexible and static stretching could do you bad. do dynamic stretching if you must stretch.

but personally I just do a 500m row in under 2 minutes followed by a light run and I'm normally liber enough to do my workout.

do a proper full on stretch after if you want to improve flexibility. perhaps squat sitting on a box while your hipflex is so bad.

check out r/formcheck and post some video of you doing your workouts and the guys there maybe even me can give you better advice on where you are going wrong

TehJimmyy · 2017-02-25T10:49:17+00:00

https://www.youtube.com/watch?v=BH11j4kSQ8E

All you need buddy

shadyindividual · 2017-02-25T13:34:08+00:00

Always stretch before you lift. With squats I always focus on my groin and hip flexors. Google that shit.

rickroller420 · 2017-02-25T19:39:26+00:00

Stretch after you lift, not before. Your muscles are like rubber bands, how effective would a rubber band be if you stretched it out before you put a load on it?

Title	Stretching before lifting
Author	Meth_Rollins
Upvotes	7
Comments	20
Date	February 24, 2017 11:22 PM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/5w0vzr/stretching_before_lifting/
Archive Link	https://theredarchive.com/r/askTRP/stretching-before-lifting.83190 https://theredarchive.com/post/83190

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