Stretching Exercises for Lifting Heavy Loads

Stretching is an important aspect of all fitness programs but especially so when lifting heavy loads. You will want to be properly warmed up prior to lifting heavy. A proper warmup allows you to move through the proper range of motion and will decrease your risk of injury. It is common to employ dynamic stretching prior to a workout. Dynamic stretches actively take the muscles through a full range of motion and better prepare you for a workout. These four exercises can either be done by counting steps -- e.g. 10 steps per leg -- or for distance -- e.g. 10 yards.

  1. Walking Knee Lift

    • Walking knee lifts warm up the gluteus maximus and hamstring.

      This stretch is aimed to warm up the gluteus maximus and the hamstrings. You will want to stand tall with feet parallel and shoulder width apart. Take a step forward with the right leg, and bring your right knee to your chest, gently hug your knee to your belly button. Put your right leg down, shift your weight onto it and repeat the process for the next leg.

    Walking Quad Pulls

    • The walking quad pull warms up your hip flexors and quads

      Walking quad pulls target the quadriceps and hip flexor muscles. Like the walking knee lift, stand with your feet parallel and hip width apart. Then, step forward with your right leg and bring your left foot back toward your buttocks. Grab your shin just above your ankle and gently assist your leg through the rest of the range of motion. Put your left leg down, shift your weight onto it and repeat the process for the next leg.

    Chicken Walks

    • To warm up the hamstrings, glutes and calf muscles, perform chicken walks. Again, start with your feet parallel and hip width apart. Step forward with the right foot, and dig your heel into the ground with the toes pointed upward. With your hands on your hips, push your buttocks back as far as possible until you feel a gentle stretch just behind the knee. Put your right foot flat onto the ground, shift your weight onto your whole foot, and repeat the process for the next leg. For best results, keep your back as straight as possible when performing the movement.

    Walking Lunges

    • Lunges activate the hip flexors and quads.

      Walking lunges are one of the most dreaded exercises, but they can be incorporated into a warmup to activate the hip flexors and quadriceps. Starting with your feet parallel and hip width apart, step with your right foot and bend your left knee to about 1 inch above the ground. As you stand up, bring your left leg parallel to your right and repeat the movement on the next leg. Keep your chest as upright as possible to really warm up the hip flexors.