How do you warm up when you are going to do squats. Tell me the stretches you use to warm up or how many warm up sets you do and at what weight.
Thread: Warming up for squats?
04-18-2010, 01:33 PM #1
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i normally stretch for about 10 mins before i even leave for the gym..the when i get there i stretch for another few mins
since i squat in a 4X5 style..my first two are 135 and 225 so those basically my warm-up sets..then my next two are the heavy sets going all outI rep back 1k+
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04-18-2010, 03:16 PM #7
It depends. I usually do a few sets of very very light (basically pointless weight) extensions and curls to get some blood into my knees, and then start warming up with squats. 135, 185, 225, then into working sets of triples and singles. If anything is tight, and often if its not, I foam roll both before and after training. If my hips are tight I'll do some band abductions to loosen then up.You can wait for tomorrow, I gotta make it happen.
04-18-2010, 03:20 PM #8
04-18-2010, 03:47 PM #9
5 minutes stationary bike
agility & mobility drills (Joe Defranco's Agile 8)
extra hip flexor and groin stretching if I feel tight
135 x 5
135 x 5
225 x 5
315 x 1
365 x 1
405 x 1
425 x 1
...so on so forth
04-18-2010, 03:51 PM #10
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04-18-2010, 06:51 PM #16
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Im currently in a 2 year class getting my AAI personal training cert, we learned NOT to stretch pre workout, only post workout.
However, before squats you want alot of blood in your legs because as you can imagine they will have alot of pressure on them, between moving some seriouse weight and getting blood in the muscle at the same time that could be messy..
Eigther do some realy realy light squats just to get a pump going, or i prefer to hop on the leg extension machine a couple sets not to failure, and then some hamstring curls.
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04-18-2010, 07:00 PM #17
If your not using your hamstrings in a squat then you are doing it completely wrong. The main movers of your squat should be the glutes, hamstrings, and lower back. If your using your quads to flex the weight up your doing it wrong. You should be driving your butt through the squat, thrusting your hips.
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