Static stretching prior to any activity that requires heavy lifting or explosive strength is not a good idea. And that’s not an opinion – it’s science. Numerous studies show that explosive power and force production decrease after static stretching. And there’s a growing body of research showing active, dynamic stretching to be the preferred warm-up protocol to maximize strength and explosive power. Let’s take a look at how we can use static stretching to produce more powerful contractions.
When performing a vertical jump, power comes from the posterior chain. Hip flexors work as an antagonist, meaning they resist our vertical jump ability. So if they are in a weakened state – as they would be after sustained static stretches on each side – you can jump higher. The same logic can benefit you when performing a heavy deadlift.
So before your next date with the deadlift, stretch your hip flexors for two sets of 30 seconds each side and watch your max take an uptick, either in total pounds or total reps with your usual max.
Josh Bryant, MFS, CSCS, PES, trains some of the strongest and most muscular athletes in the world in person at Metroflex Gym in Arlington, Texas, and via the Internet. He is the co-author of Amazon # 1 selling book, Jailhouse Strong, and EliteFTS best-selling eBooks, Metroflex Gym Powerbuilding Basics and Bench Press: The Science. To learn more about Josh Bryant or to sign up for his free training tips newsletter, visit www.JoshStrength.com
