[Isaac Jordan]

I've been lifting consistently for the past several years, and until about three months ago I would start my workout with a short, brisk walk on the treadmill followed by about ten minutes of static stretching (i.e. holding a stretch/position for 10-30 seconds).

I recently switched to dynamic stretching, and it's made a huge difference in my performance. Not only have my numbers gone up on all my big lifts (particularly squats and deadlifts), but my form has improved as well. It's hard to describe, but after dynamic stretching my motions feel smoother, less jerky. It's like someone took an oil can to all my joints.

Here's what one study from the National Strength and Conditioning Association found:

Quote:

The purpose of this study was to compare the effect of a dynamic warm up (DWU) with a static-stretching warm up (SWU) on selected measures of power and agility. Thirty cadets at the United States Military Academy completed the study (14 women and 16 men, ages 18–24 years). On 3 consecutive days, subjects performed 1 of the 2 warm up routines (DWU or SWU) or performed no warm up (NWU). The 3 warm up protocols lasted 10 minutes each and were counterbalanced to avoid carryover effects. After 1–2 minutes of recovery, subjects performed 3 tests of power or agility. The order of the performance tests (T-shuttle run, underhand medicine ball throw for distance, and 5-step jump) also was counterbalanced. Repeated measures analysis of variance revealed better performance scores after the DWU for all 3 performance tests (p<0.01), relative to the SWU and NWU. There were no significant differences between the SWU and NWU for the medicine ball throw and the T-shuttle run, but the SWU was associated with better scores on the 5-step jump (p<0.01). Because the results of this study indicate a relative performance enhancement with the DWU, the utility of warm up routines that use static stretching as a stand-alone activity should be reassessed.

...

These results are consistent with Bishop’s review of the literature, indicating that an active warm up of moderate intensity is likely to significantly improve short-term performance on a range of tasks as long as fatigue is not induced (4).

...

In a review of the warm up literature, Bishop cites several reasons why an active warm up such as the DWU used in this study might improve short-term performance (4). Most factors are related to temperature and include decreased stiffness of the muscles and joints; increased transmission rate of nerve impulses; changes in the force-velocity relationship; and increased glycogenolysis, glycolysis, and high-energy phosphate degradation.

...

Although none of the physiological factors mentioned above were measured directly, we believe that the demands of the DWU used in this study are generally consistent with the recommendations of Bishop (4). For enhancement of short-term performance (10 seconds or less), evidence suggests a warm up of 5–10 minutes, performed at 40–60% of VO2 max, followed by 5 minutes of recovery (4).

Here's my current dynamic stretching routine. I complete two circuits of these exercises before taking a short rest and starting my first lift:

10 reps body squats
10 reps lunges (5 with each leg)
10 reps side lunges
10 straight leg kicks
10 knee-to-chest
10 toe touches
10 arm swings (5 forward, 5 backward)
5 body weight dips
5 pushups
2 chinups

Here's a video detailing some of the movements:

[anonymous123]

I've tried this and even drank the cool aid for a little while. Until I realized that crossfit really is a cult. And there are no gains to be had in crossfit because there is no progression. (just the first 6 months which is a rush).

If you are doing this, there is a 90% chance you are doing that crossfit garbage. Do yourself a favor and truly stop if your body actually sends out pain signals that you are hurting something.

Oh, and stay away from high rep box jumps lest you end up writing a data sheet for us on how to recover from a blown Achilles tendon.

[Isaac Jordan]

(07-16-2014 12:07 PM)anonymous123 Wrote:  

I've tried this and even drank the cool aid for a little while. Until I realized that crossfit really is a cult. And there are no gains to be had in crossfit because there is no progression. (just the first 6 months which is a rush).

If you are doing this, there is a 90% chance you are doing that crossfit garbage. Do yourself a favor and truly stop if your body actually sends out pain signals that you are hurting something.

Oh, and stay away from high rep box jumps lest you end up writing a data sheet for us on how to recover from a blown Achilles tendon.

I think you misunderstood the post. This isn't my workout. This is the 10-minute warmup I perform prior to lifting.

[anonymous123]

I didn't misunderstand your post. Most people that use this do it prior to doing crossfit. Most people that learn this will learn it from a crossfit box. If you are using dynamic stretching before you lift and have never touched crossfit in your life, then you are in the 10% that have stumbled across this while remaining unexposed to the crossfit cult.

But, in 90% of all cases, your exposure to dynamic stretching would be through crossfit.

Sort of like the "Sumo Deadlift High Pull" or ("SDHP"). I guess one could hear about it on their own...but, I had been lifting for over 20 years and never heard of it before "joining a box".

So, rock out with your dynamic stretching, that isn't the problem. Jumping up and down on a box like a retard or doing Over Head Squats for whatever stupid reason...that is the problem.

My post is for two reasons: 1) calling out a correlation between dynamic stretching and the xfit cult, and 2) sending out a warning to the young or new to xfit that their method of training doesn't produce results at best, and can severely harm you at worst.

[Isaac Jordan]

(07-16-2014 12:25 PM)anonymous123 Wrote:  

I didn't misunderstand your post. Most people that use this do it prior to doing crossfit. Most people that learn this will learn it from a crossfit box. If you are using dynamic stretching before you lift and have never touched crossfit in your life, then you are in the 10% that have stumbled across this while remaining unexposed to the crossfit cult.

But, in 90% of all cases, your exposure to dynamic stretching would be through crossfit.

Sort of like the "Sumo Deadlift High Pull" or ("SDHP"). I guess one could hear about it on their own...but, I had been lifting for over 20 years and never heard of it before "joining a box".

So, rock out with your dynamic stretching, that isn't the problem. Jumping up and down on a box like a retard or doing Over Head Squats for whatever stupid reason...that is the problem.

My post is for two reasons: 1) calling out a correlation between dynamic stretching and the xfit cult, and 2) sending out a warning to the young or new to xfit that their method of training doesn't produce results at best, and can severely harm you at worst.

Ah, I see. No, never tried crossfit, I've always been happy with my customized Stronglifts program. 3x/week heavy compounds, a set of sprints every 7-10 days, and lots of walking in between.

[kbell]

I read in a golf fitness book an interesting concept about stretching. Its possible to injure yourself via static stretches since the muscle can get too long from the stretching. He also mentioned the body needs to be warmed up before the stretching. This dynamic stretching might do that.

[Seth_Rose]

Yep its pretty well documented that static stretching before lifting weights will lead to decreased strength. Dynamic stretching/mobility drills allow the muscles to go through their natural range of motion before an exercise.

Also I love band pull aparts and shoulder dislocations. Great stuff for the shoulders.