Stretching for Heavy Weightlifting

Before any form of exercise, you should practice proper stretching to help prevent injury and become more flexible. Heavy lifting is one form of exercise that requires static and dynamic stretches to enable your muscle to handle the heavy load of the workout. Each form of stretch has its purpose, but both contribute help maintain your range of motion and decrease your risk of injury. Approach stretching for heavy weightlifting in the same manner you would in preparation for cardio.

  1. Dynamic Stretches

    • Dynamic stretches put your muscles through a variety of compound movements often similar to exercises you are preparing to perform. These exercises include body-weight squats, lunges, leg swings, side bends and shoulder circles. Perform each stretch at least 15 to 20 times to warm up all of your muscles. Stop if your muscles are tired during the movement, as exhausted muscles have less elasticity, meaning the range of motion while you work out could become reduced.

    Static Stretches

    • Static stretching is similar to an isolation exercise. A static stretch entails stretching a muscle to its farthest point and holding it there for a certain amount of time. Static stretches include arm crosses, standing hamstring holds, wall stretches and lying quadriceps stretches. Perform each stretch three times per muscle, and hold the position at the top of the stretch for at least three seconds. To ensure safety, never hold a stretch through pain or discomfort, as it could lead to injury.

    Routine

    • In preparation for heavy weightlifting, athletes should always get into a set routine of stretching to promote safety. Dynamic stretches should come first, followed by the static stretches. The dynamic stretches should always be the same no matter what muscle group you are targeting through heavy lifts to fully prepare your entire body. For example, before using a heavy barbell to do a bench press, statically stretch your chest and arms. Before doing squats, target your quadriceps and other muscles in your legs as you stretch.

    Safety

    • You should feel tension when stretching, but never discomfort or pain. Ease slowly into each stretch by controlling your breathing. Performing stretches quickly or sharply can and will result in injury regardless of how deep into a routine you stretch. Never stretch strained or injured muscles, as this could lead to further injury. Always perform stretches equally. For example, if you hold a calf stretch on your right leg for three seconds, do the same thing for your left calf.