best way to warm up lower back for squats and deads?

Discussion in 'Fitness & Nutrition' started by Abomb, May 14, 2009.

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  1. Abomb

    Abomb New Member

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    whats the most intelligent way to warm up your lower back for exercises that involve the lower back? im getting my legs and ass nice and warm but lower back feels too cold and too stiff when im getting started. suggestions?
     
  2. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    band GM? or possible just a bar GM
     
  3. Abomb

    Abomb New Member

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    hmm bar GM i could definetly bust that one out.. are there any specific dynamic stretches designed for lower back warmup?
     
  4. GTLifter

    GTLifter Banned

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    i do hip swings, empty bar back squats and then pull 135 for a few sets
     
  5. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    i do KB swings with a plate
    [y]q0jalJ-3e7U[/y]
     
  6. Abomb

    Abomb New Member

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    im assuming hip swings are as basic as they sound?

    hang and swing your hips back and forth in a controlled motion?
     
  7. Abomb

    Abomb New Member

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    if im squatting and deadlift and my lower back feels torn the fuck up after every squat and dead session, am i doing it wrong?
     
  8. Abomb

    Abomb New Member

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    nice vid. shes hot too. id fuck her until my dick broke off.
     
  9. GTLifter

    GTLifter Banned

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    stand on one leg and move the other in all 4 directions
    you're not Steve Goggins. stop squatting like him.
     
  10. knucks

    knucks Active Member

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    lol that's how my buddy squats. weirdest fucking thing ever
     
  11. Abomb

    Abomb New Member

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    i dont round my back when i squat or dead and squats and deads still tear my lower back up
     
  12. aaarn

    aaarn New Member

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    i like to do hanging pull ups. gets a good stretch in the back.
     
  13. GTLifter

    GTLifter Banned

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    I use a ton of back when I squat...which explains my shitty quad development...
     
  14. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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  15. Memor

    Memor Active Member

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    BDR told me a while back to do 5 mins on the elliptical, then 3-4 sets of leg swings and back extensions...been doing that every since, works great
     
  16. grimstone

    grimstone magic murda bag OT Supporter

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    . thats almost exact what i do
     
  17. ices

    ices New Member

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    Slow RDL's with some light DB's, then I move onto the squats/dl with light weight.
     
  18. TKEBoss

    TKEBoss Nelson Sexors

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    I just go in the locker room, lay down, throw my legs over my head, and do about 3 sets of 12 trying to reach my dick with my tounge.
     
  19. Abomb

    Abomb New Member

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    can you reach?
     
  20. TKEBoss

    TKEBoss Nelson Sexors

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    Last week I complete the first two sets and hit failure on the third set. Too much lactic acid build up.
     
  21. Thoth

    Thoth OT Supporter

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    i just stretch out my legs on the floor and then chuck 40lbs on the bar to warm up my form.
     
  22. HorseDick

    HorseDick Active Member

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    I believe they're called windmills....I like to do these and the front/rear and side/side leg swings to loosen up my lower back and hips. All this shit can be found in the Magnificent Mobility video.
     
  23. DaFreak963

    DaFreak963 New Member

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    I just grab an empty bar and do squats, good mornings, front squats and then deads. About 5-7 reps each with no rest and then a warm up set with 60kg for 10 :dunno:
     
  24. TXLBS

    TXLBS New Member

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    45 degree back raises, stretching out at the bottom, reaching back at the top...

    band gm's

    straight bar squats

    straight bar dl's
     
  25. Mr. Fishtaco

    Mr. Fishtaco New Member

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    dynamic stretching, then ramping up the weights starting with just the bar
     
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