Stretching-Stop Static Stretching Before Workouts

Posted by:  Kevin G. Parker, D.C.

Written by:  Coach Poliquin

Coach Poliquin  is hailed as one of the world’s premier strength coaches, Coach Poliquin has successfully trained professional athletes and Olympians worldwide. His training methods and nutritional philosophies quickly became highly sought after in the industry and it became our goal to improve the level of sports performance throughout the world by developing a higher quality strength coach. 

Don’t do static stretching as part of a warm-up, ever.

Static stretching, or stretching a muscling in an elongated position for any length of time will make you immediately weaker, less powerful, and it has not been proven to prevent injury.

If you enjoy stretching or want to improve flexibility, static stretching is fine after you work out.

Or you can stretch as a session completely separate from a workout (as long as it’s at least 6 hours before you exercise), or on off days.

But, it’s been well established that stretching is not good pre-exercise.

Static stretching will make you less powerful and it can modify the ideal ratio between opposing muscles, even if you stretch both the agonist and antagonist.

A modified strength ratio from static stretching in the quadriceps and hamstrings has been shown to more than double rate of injury.

Dynamic moving “stretches” are fine as part of a warm-up.

For example, body weight lunges or using just the bar for squats (assuming you’re going to put plates on that bar for the workout) are options, as are other movements that warm up the muscles, raise the heart rate and prime the stretch-shortening cycle instead of stunting it with static muscle lengthening.

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