At this point this can be old news many people still stretch before they pump iron. Along with this being decreasing the level of weight we will lift however it is also predisposing us to injuries. Think about your muscle tissue as being a rubberband. In the event you stretch a rubber band time and time again it loses its elasticity. The same thing happens with all your muscles. In your bodies we’ve got something called stored elastic energy. When our muscle is rapidly stretched it contracts more forcefully. Once we stretch before lift we lose that stored elastic energy.
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Pretty self-explanatory right? Well let’s obtain a little dose of science to hammer it home. Inside the muscle you’ll find proprioceptors called muscle spindles that detect how quick a muscle is lengthened. When the muscle is lengthened rapidly we purchase a contraction reflex. Let’s say I’m doing a squat. I hit the end range of motion in the squat then with little pause between my descent to my ascent I arise. The muscle spindles assist me to lift the burden. Just accomplish this little experiment. Visit a squat rack and hang on some weight (right after a good limber up). Next squat down and stand up rapidly as early as you hit the tip range of flexibility. Rack extra weight and rest for any minute. Now repeat but pause towards the end in the lift for the second then stand up from the squat. Somewhat tougher isn’t it? We store elastic energy after we squat but it is lost when the transition involving the eccentric phase (going down) as well as concentric phase (getting larger) is simply too long. We can lose that stored elastic energy as we do static stretching before lifting.
Rather then static stretching I propose mobility drills to make sure that we get full range to move after which a lively warm-up that mimics might know about are wanting to do. In keeping the squat example I’d foam roll then focus on some hip mobility drills.
There after I’d personally perform a little body volume exercises to prep myself for any lift for instance body mass squats, walking lunges, side lunges, knee tucks, glute bridges, and side lying clams. To provide more to the demand for an engaged limber up I’d love to add something to do with the fascia that surrounds our muscles. I acquired this from Dean Somerset’s video on fascial training. He brought up that this more muscles are stretched in a dynamic heat up the harder water content gets into the muscles which increases force generation and tensile strength.
Following that dynamic limber up We would start squatting however certainly wouldn’t start with my work set, meaning I wouldn’t start out with the most heavy weight I want to to utilize. I would commence with the bar and have two to three more loosen up sets before I moved to the first weight We would use.
So in lieu of static stretching, which may cause us to injure ourselves I recommend an energetic limber up with several loosen up sets before the actual exercise.
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