Go Back   Bodybuilding.net - Bodybuilding Forum > Main Forums > Training
Register Community Today's Posts Search


Your thoughts on warming up for Deadlifts



Reply
 
Thread Tools Display Modes
  #1  
Old 05-22-2006, 07:10 AM
BG5150's Avatar
BG5150 BG5150 is offline
Rank: Bantamweight
 
Join Date: May 2005
Location: New Jersey
Posts: 875
Send a message via AIM to BG5150
Default 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

Any thoughts?
__________________
There are no stupid questions, just stupid people.
Two wrongs don't make a right, but three rights make a left.
Are you eating while you are reading this? You should be... --hrdgain81
Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow.
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Well, the Blog's (finally) back (again!):
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Here is my newly-created World of Warcraft Blog:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
. Feel free to stop by and comment.

Reply With Quote
  #2  
Old 05-22-2006, 01:38 PM
Eric S. Eric S. is offline
Rank: New Member
 
Join Date: Dec 2005
Location: The Squat Rack, USA
Posts: 11
Default

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....
Reply With Quote
  #3  
Old 05-22-2006, 02:50 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

Quote:
Originally Posted by Brad
Also, since I do deads after (lite) squats, I'm guessing a lot of the muscles I'm using are already sufficiently warmed up.
Absolutely. I don't think another warm-up for deadlifts is necessary at all if you are doing the squats first. Maybe if the squats are really light then some acclimation sets could be in order.

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.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Last edited by EricT; 05-22-2006 at 03:12 PM.
Reply With Quote
  #4  
Old 05-22-2006, 08:09 PM
BG5150's Avatar
BG5150 BG5150 is offline
Rank: Bantamweight
 
Join Date: May 2005
Location: New Jersey
Posts: 875
Send a message via AIM to BG5150
Default

I'm glad you agree. The reason I do the warmup I posted above is:

Set 1: Just to get used to the movement
Sets 2,3,4: Acclim sets
Reply With Quote
  #5  
Old 05-22-2006, 11:03 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

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.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #6  
Old 05-26-2006, 04:03 PM
Dr X's Avatar
Dr X Dr X is offline
Rank: Lightweight
 
Join Date: Apr 2005
Location: in the deep recesses of your mind
Posts: 1,094
Default

Quote:
Originally Posted by 0311
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.

That's the way I do it pretty much.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 



 



All times are GMT -8. The time now is 11:36 AM.


Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.