The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    JERSEY IRON Brian C's Avatar
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    Warming up your lower back for heavy pulling

    Hey guys. Looking for some ways that everyone gets their lower back ready for heavy pulling(or squatting for that matter). Mine has been just stiff as a board lately and seems to be zapping my speed tremendously. I know I dont warm up properly, so just need some suggestions. Thanks in advance!
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  3. #2
    Westside Bencher Travis Bell's Avatar
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    Light stretching, foam rolling and some reverse hypers always seems to do the trick for me


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  4. #3
    Senior Member huskybear's Avatar
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    http://www.defrancostraining.com/ask..._08-10-03.html

    scroll down to the agile 8 section... I use this warm-up and made a tremendous difference in my preperation for squat and dead days... got a good sweat going without sapping energy for the work ahead....

    Hope this helps bro
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  5. #4
    Senior Member IronDiggy's Avatar
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    When doing deads I generally start with light stiff legged deadlifts and letting my back stretch a little at the bottom.
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  6. #5
    Senior Member Sidior's Avatar
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    I always do some light squatting before I deadlift. I find it warms me up very well and also gets my quads firing better. Oh plus all the normal warmup stuff.
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  7. #6
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    My warm up usually includes BW RDL's, BW SQ (pausing in the deep position for an extra stretch), a set of 45 degree back raises, and some leg swings. If I feel particularly tight or stiff I will also do some foam rolling prior to all the warm-up stuff.

  8. #7
    Mr. Skinny Wrists Nicky's Avatar
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    Quote Originally Posted by Sidior View Post
    I always do some light squatting before I deadlift. I find it warms me up very well and also gets my quads firing better.
    that is a great idea.
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  9. #8
    GFH Lones Green's Avatar
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    Yup, some dynamic stretching, foam rolling, and CNS priming would be a great idea.
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  10. #9
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    As mentioned, foam rolling definitely helps. I do the stiffs to warm up like someone suggested above. Banded GMs with like a purple do the trick really well too.
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  11. #10
    Senior Member BoAnderson71's Avatar
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    Defrancos Agile 8. all you need is a little space, a foam roller and a tennis ball.
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  12. #11
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    Quote Originally Posted by Lones Green View Post
    Yup, some dynamic stretching, foam rolling, and CNS priming would be a great idea.
    I don't know what any of these are? what is dynamic/foam rolling/ or cns priming?

  13. #12
    GFH Lones Green's Avatar
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    Quote Originally Posted by MikeWilliams View Post
    I don't know what any of these are? what is dynamic/foam rolling/ or cns priming?
    Google!

    Actually there was an article here on the site lately about dynamic warmups...should be at the top of the page
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  14. #13
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    Brian,

    In addition to all the aforementioned, dont forget the "Icy Hot" bro... Always helps me get warmed-up quicker!

    RC

  15. #14
    JERSEY IRON Brian C's Avatar
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    Thanks guys. Really great ideas you've all mentioned. I'll be sure to incorporate them in my routine. Thanks again!
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  16. #15
    IRL my name is Trent Hazerboy's Avatar
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    If you just want to get blood flowing to the desired areas, I usually do some rowing on the machine for a minute or two. Gets a nice pump all through my back if done correctly. Doesn't do squat for the CNS though.
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  17. #16
    THE 800 QUEST NickAus's Avatar
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    I like to do 1 set of backraises then 2 sets of abs before heavy pulls, and a little stretching.
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  18. #17
    BIG IRON FREAK
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    all these responses reminds me of the powerlifter talking to the strongman. Maybe its just me, but i just do the normal warmup for squats and deads and im fine?
    Last edited by Mick Manley; 03-13-2010 at 08:43 PM.

  19. #18
    Moderator Brian Hopper's Avatar
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    When I squat, my warm ups usually consist of wall squats, some torso twists with a broom stick, or sometimes goodmornings with bands. When I deadlift, I pretty much do the same just minus the wall squats. Sometimes I will do 1-2 sets of some stiff legged deadlifts to warm up alittle better. I do throw in some foam rolling but I usually do those at my house.
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  20. #19
    Senior Member
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    Quote Originally Posted by Mick Manley View Post
    all these responses reminds me of the powerlifter talking to the strongman. Maybe its just me, but i just do the normal warmup for squats and deads and im fine?
    How old are you? I found the older I get (and I'm only 35) the more attention I have to give my warm-ups. When I was younger I rarely really warmed-up for anything and did just fine. If I'm in a time crunch, I can get by just doing a couple extra sets with the bar or 1 plate.
    I do understand what you are saying though. If I can't get my "normal" warm-up in, I can still function. I just choose to do the more thorough warm-up if I have the option.

  21. #20
    Bad Attitude Gym AdamBAG's Avatar
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    I like to do a few minutes on a cardio machine or pull the sled. Then do a quick set of exercises from "magnificent mobility," then stretch the back, groing hams and do some foam rollling. I usually do sets of squat with the bar in between.

    I've also had more luck pulling after squatting. Weight might be limited, but I'm totally warm that way.
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