|Training discussion on Your thoughts on warming up for Deadlifts, within the Bodybuilding Forum; Currently, I usually use the Max-OT warmup for my 5x5 lifts. For those of you who don't know, here it ...|
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|05-22-2006, 07:10 AM||#1|
| BG5150 |
Your thoughts on warming up for Deadlifts
Currently, I usually use the Max-OT warmup for my 5x5 lifts. For those of you who don't know, here it is:
50% of working weight x10
50% x 10 (a little faster)
67% x 6
80% x 3
90% x 1
I don't like doing 10 deadlifts in any set because it is so form-intensive and I am afraid of injuring myself by losing form on even the easiest of weights. Also, since I do deads after (lite) squats, I'm guessing a lot of the muscles I'm using are already sufficiently warmed up.
So, currently, my DL warmup goes something like this:
50% x 6
67% x 4
80% x 2
90% x 1
5x5 working sets
|05-22-2006, 01:38 PM||#2|
| Eric S. |
Rank: New Member
Join Date: Dec 2005
Location: The Squat Rack, USA
I think your instincts are right on that. I'd never do 10 reps of warm-ups on DL's, especially prior to 5 working sets. And since you're already squatting before... you could probably get by with less than that....
Plus the warm-up you're doing is pretty close to what Glenn Pendlay recommends for warm-ups on a 5x5 program....
|05-22-2006, 02:50 PM||#3|
| EricT |
Experience: 7-10 Years
Join Date: Jul 2005
When you get past the prime-movers for squats just about everything is getting hit in some way just in terms of stabilization. The argument I could see for a little more warming up past what I said is if you think the lower back needs some warm-up movement (since it remains relatively stable during squats) and to prepare the lats and traps. For sure the legs and the hip-flexors are good to go after your squats. I really thing a bare minimum is necessary if anything.
I'm definitely with you also on the 10 rep thing. As a personal preference I don't like to go over 8 reps as a warm-up for anything unless I am working in a very high rep range to start with. I don't want to start building up a lot of lactic acid or anything before I begin my working sets.
Last edited by EricT; 05-22-2006 at 03:12 PM..
|05-22-2006, 11:03 PM||#5|
| Darkhorse |
Rank: Light Heavyweight
Experience: 7-10 Years
I hardly warmup at all for deadlifts. I just do something like:
- 135 x 10 (only if deads are first in routine)
- 225 x 5
- 315 x 2-3
Then I jump way up in weight to whatever I'm using. Those few sets take me maybe 5 minutes. I just take my time putting the weight on, then bust it out. Pulling deads don't IMO need hardly any acclimation sets, just enough to where the blood is flowing and you won't pull a nad with your first set. Then again, I do deadlifts last while I'm completely warmup up and amped to pull a ton of weight.
|05-26-2006, 04:03 PM||#6|
| Dr X |
Experience: 10+ Years
Join Date: Apr 2005
Location: in the deep recesses of your mind
That's the way I do it pretty much.