Should I stretch before squatting?

[snicklefritz42]

If so could someone link me the correct streches? Thanks

I usually just start off with squatting like 60% of the weight I normally use

[davisj3537]

Google "Limber 11" by Joe DeFranco...literally gold.

[Cub3]

I do not stretch before squatting, but I do however implement flexibility exercises in the end of my routine. I do believe that flexibility is very important in becoming a stronger version of yourself.

I've heard many good things about Limber 11, like Davis mentioned above here. You can also try to look up some of Pavel Tsatsouline's stretching routines from his book "Relax Into Stretch". There is a lot of free information about these techniques online, and many have used them with great success. Also, like you say, warming up before your work sets on any exercise is very important as well, and should always be done.

Good luck,
- Cub3

[mtownballer20]

I wouldn't necessarily stretch, but warming up is really important.

[notdisappoint]

I wouldn't necessarily stretch, but warming up is really important.

Could you elaborate on why not to stretch?

[TheLiftingOne]

Could you elaborate on why not to stretch?

Maybe because it increases injury risk?

[jiggawattz]

For me.. Stretching and mobility work is the key to building a stronger healthier body..

I stretch, foam roll and do mobility work pre and post every Workout

[danbradster]

I have to stretch my shoulders before squatting or it's really tough getting my elbows back and up. Also, without stretching my shoulders, my chest feels really tight, making it harder to breath, especially under a bar.

[lee__d]

I do some dynamic stretching and then warm up sets (which I believe are most essential) before squatting and deadlifting. Cuff work and warm ups before benching. And warm up sets as needed for everything else.

How much you need to stretch and warm up is going to be individual.

[bodybuilder03]

I personally do stretch before and after legs, but I feel stretching and proper warm up before squatting does help both in preventing injury and helping to get the joints warmed up. I start with the bar for a set of 20-30 quick full range reps to help get blood flowing then a 2 sets with 135 and then go on to adding weight, but that's just me.

[Silentpoet]

I do a little bit for my shoulders, but not much. Louie Simmons says to do stretching at the end of a workout. So I sort of follow that advice.

[justinvb_657]

Could not squat without foamrolling. Can barely squat after foamrolling lol

I foamroll my quads hamstrings calves and back before stretching out my hamstrings. Then I move on to mountain climbers to loosen up my hips then shoulder dislocations then wall squats (walk up to a wall facing it and squat down without touching the wall for 3x10 then I start my warmup with the bar

[byrnes1985]

If so could someone link me the correct streches? Thanks

I usually just start off with squatting like 60% of the weight I normally use

Look up dynamic warm ups

[miquiztli43]

It looks like, stretching BEFORE squatting isn't the best think to do but you should look up dynamic warm-up.

Acute effect of passive static stretching on lower-body strength in moderately trained men.J Strength Cond Res. 2013 Apr;27(4):973-7.
The purpose of this investigation was conducted to determine the acute effect of passive static stretching (PSS) of the lower-body musculature on lower-body strength in a 1 repetition maximum (1RM) squat exercise ... The findings of this study suggest that intensive stretching such as lower-body PSS should be avoided before training the lower body or performing the 1RM in the squat exercise in favor of an AD dynamic warm-up using resistance training equipment in the lower-body musculature.

But you should foam roll before squatting.

The effects of myofascial release with foam rolling on performance. J Strength Cond Res 28(1): 61-68, 2014
The purpose of this study was to determine whether the use of myofascial rollers before athletic tests can enhance performance...The reduced feeling of fatigue may allow participants to extend acute workout time and volume, which can lead to chronic performance enhancements. However, foam rolling had no effect on performance.

Foam rolling as a recovery tool after an intense bout of physical activity.Med Sci Sports Exerc. 2014 Jan;46(1):131-42.
The objective of this study is to understand the effectiveness of foam rolling (FR) as a recovery tool after exercise-induced muscle damage, analyzing thigh girth, muscle soreness, range of motion (ROM), evoked and voluntary contractile properties, vertical jump, perceived pain while FR, and force placed on the foam roller...The most important findings of the present study were that FR was beneficial in attenuating muscle soreness while improving vertical jump height, muscle activation, and passive and dynamic ROM...

[Garage Rat]

Its an individual thing.
Some can go right in and other need some time to warm up/stretch/mobility work or what ever you need.
As an older lifter i need some kind of warm up.
Dynamic mobility work as mentioned above helps me personally.
Golblet squats with a weight plate or kettle bell are great.
For me i need hips,hip flexors,hamstrings and lumbars warm to feel good to go.
Totally up to you,if you feel good right off go for it,if you don't feel so ready experiment with thing before hand.

[garywallace1987]

Could you elaborate on why not to stretch?

There are loads of studies knocking around regarding stretching and, as always, opinions are divided but one study that stood out for me (apologies, but I don't have access to it) states that cold muscles don't respond to stretching. So with that said, if I'm doing a high intensity routine (for example - a one hour class using a mix of kettle bells and intense cardio) I do a very light jog, get the arms moving, slow to a walk, rotate the shoulders, do some controlled kicks, pick up a jog again (you get the idea) - for 10 minutes - then I'll go into the routine. For the first 10 or so reps of each movement, I'll use an overly light weight - this lubricates the joints and preps the muscles for exercise (think of it as a head's up for the muscles that are going to be used). I don't stretch and thankfully, touch wood, I've stayed injury free.

As the other guys are saying here, if you're doing a weights session, IMO I think doing 3 - 4 light sets of the first exercise in your routine, for your chosen muscle group, is effective for prepping the muscles. I stretch afterwards, whether it's the kettle bell routine, bootcamp, a weight's session, etc. In short, if you prep your muscles in a smart way you shouldn't have to stretch before you exercise (IMO) and the compelling article I read suggested that you shouldn't stretch straight off the bat (before you've got the heart rate elevated, or lubricated your joints). Hope this helps.

[y2zipper]

I do some dynamic stretching before I squat, just to make sure my shoulders are loose. I don't warm up with any cardio.

When I lift, I start with 2 sets of 5 with just the bar and incrementally work my way up to the work weight.

[Itinerus]

Somehow I feel that loosening all of your tendons before handling a heavy weight is a recipe for disaster.

I don't know conclusively but the idea really gives me the heeby jeebies. Other people have mentioned that they'd probably do it afterwards instead, I'm in their camp.

[GeneralSerpant]

Last year, I found that doing DB rows on the flat bench loosened up my hips rather nicely. Part of learning the proper form for that exercise was just getting my back as straight as I could, and it would provide a decent stretch.. Made squats rather comfortable.

Stretching is another exercise essentially (practically speaking). Plenty of people work muscles around their quads, hams, and/or hips before doing squats, and that's where the personal preference key fits in. I personally liked my workouts consisting of Deadlifts before Squats, even though I'm not changing my workout to go back to it.

[palehorsem4n]

Doesn't recent research prove stretching to only be beneficial post-exercise? No links to provide; sorry.

[Cub3]

Brandon Campbell recently uploaded a video about squatting mobility, featuring Bryce Lewis.

[PaulRivers]

Brandon Campbell recently uploaded a video about squatting mobility, featuring Bryce Lewis.

Repped for being new and interesting, thanks!

[snicklefritz42]

Thanks for the responces brahs, Haven't been on in a couple days so Just saw this now, I usually would do a set of bodyweight squats beforehand too I thought that would kind of limber me up. My friend streches before squats because he said before when he didn't stretch he would always pull his hamstring hard, Do you guys think he is just a reet and was squatting wrong? Only time I have pulled a hamstring was doing a sumo squat race (didnt even win)