warming up for squats?

[texanboy05]

how do you warm up for heavy squatting?

joggin, low weight w/ high reps?

need a few tips.

[merlot]

how do you warm up for heavy squatting?

joggin, low weight w/ high reps?

need a few tips.

i do it with bar...i also warm up for benching with bar..(45lb olympic bar)

[John Prophet]

hehe..it might be different for a 39 yr old and a 19, lol

no matter WHAT bodypart...I do this (only takes a few minutes)

broomstick warm up: (not in any certain order)
overhead press
bent row
standing bench press
curls
1 saxon side bend per side (look it up)
broomstick twists

if its leg day a few bw squats holding the broomstick out in front at arms length

some stuff like standing there and raising each leg up to warm up the hip flexors......standing leg curl etc


thats the broomstick or bw stuff which is doen over on the aerobic floor


next

db curls with the 10 lbers
front laterals
side laterals
rotator cuff warmups with the 3 lbers


then

a few light pulldowns (60-70lbs)
a few empty bar flat or incline benches

maybe a few slightly heavier curls



thats pretty much what I do no matter the bodypart.....takes like 5 minutes


----

on leg day

I go to the rack and start setting up

Ill do a few bw squats holding onto the rack for balance

sometimes I put one foot up on the pin and stretch the ham/glute

then I start warming up with the weights

I start with 95....I dont know why because with my squat form I cant really balance with 95, lol

then 135 for a few reps

then 185 which finally starts to feel good....the lighter stuff feels weird to me

I only ever do like 3-4 reps per warm up set

if I want to work up to heavier sets I am pretty lazy on the way up....I am not trying to rep out on arm ups

here is something from my log

185x4
225x2
275x1
325x5 (2 sets)
315x5

so I was working out with 325....everything up to 275 was just warm up



or if I want more volume it could be like this

squat
185x8
225x8
245x7 (2 sets)

when going for volume I might go ahead and do more reps with the warm up weights

[jando]

i hit about 3 warm up sets before im good to go on my working sets

[spirit3530]

135x8
225x5
275x3
315x1
then work sets
330x3
330x3
330x3

[mightymouse37]

how do you warm up for heavy squatting?

joggin, low weight w/ high reps?

Yes.

[mightymouse37]

Most other posters here have the right idea. I'd jog for a few minutes on a treadmill or track to warm up your entire body, then do some stretching, then do a few warm-up sets, increasing your weight each set. Remember, though, don't go too heavy on warm-ups - if you start getting tired/fatigued, you're using too much weight.

[SM373]

135x8
225x5
275x3
315x1
then work sets
330x3
330x3
330x3

This is a great template. I do almost the same rep scheme before my work sets.

[coldfusion71]

to warm up i do 135 20-25 times and then work up to 365or 405 depends on the day.

[Choktu]

I do bodyweight squats (no bar) for a set of 20 or so, then I do a set of 10 front squats with the bar, then a light set of back squats. i do all this with minimal pauses between sets. I then wait one minute and then go into my work sets.

[spirit3530]

I have found if I do too many reps that I am not as strong when I get to my worksets.

[mostsolid]

how do you warm up for heavy squatting?

joggin, low weight w/ high reps?

need a few tips.

texanboy05:

Depends rep/set scheme your using, if your doing low reps, you should use 2 warm up sets of 50% and 75% or 60% and 80% of your working weight. This get's you prepared for your working weight.

It's a total misconception you should be warming up with high reps , it does nothing but burn energry.

[King Crush]

I go out in the woods, and squat, and take a **** before I hit the gym that's my warm up for legs. Cuz, you gotta squat down deep, and then hold it there for a good minute or more till' all the poop is out of you. Then I go into the gym, and start squating.