Warming up for squats?

[Dirty Dan]

Hey everyone as some of you may know I work in a cold environment which does a serious number on my body especially my joints. I try to plan my leg days on my off days but due to my always changing schedule that doesn't always happen. When I leave work it takes about two hours for my body to warm up and feel ready for the gym and even when I get to the gym I'm still very sore and tight and it takes a fair amount of stretching and foam rolling to loosen my body up and even then my joints still seem stiff.

My question is, before I get into squats I usually do a few sets of leg extensions or lunges to warm up my legs and loosen my joints up, would those extensions or lunges hinder my squats in the sense that my legs are becoming too fatigued from them? If so is there a better way to warm up your legs and mainly joints for squatting? Perhaps more advanced stretching or foam rolling directly on the joint?

With thanks -DD-

[Jiigzz]

Not at a light load for low reps (i.e. 5 or so).

After hip mobility work and a short run I warmup at 40% of my 1rm x5, then 50% x5 and 60% x 3. This is just basic 5/3/1 warmup stuff but works well and isnt taxing.

[Sean1332]

What Jigz said about mobility work and warmup sets. I'll start by foam rolling quads/IT band/hams. Bodyweight lunges, bodyweight squats, banded GM's, band abductors/abductions (2x15ea in a circuit) and then my warmup sets for squats. Weight dependent on what I'm doing that day. To answer your question: I wouldn't want to pre-exhaust before squats so choose a weight wisely if you want to do your extensions. I believe there are better excercises that can be used to warmup. Zir Red has 2 threads: one on deadlift/squat mobility, the other titles "it's about dominance" or something with various videos of the sort.

[ZiR RED]

Lunges are good. I would suggest doing movements that will activate the muscles in the motor programming similar to the squat, which takes the leg extensions out. My warm up is like this

Foam roll
Dynamic warm ups and correctives (4-5 for lower body, 1-2 for upper body..at least one glute activation and one hip flexor mob).
3-4 sets of 3-4 reps with increasing weight.

Here is one of my favorite dynamic warm ups for the squat..one that I do every time.

http://jasoncholewa.com/2013/03/01/d...sion-rotation/

I will be populating this section of my blog with all of my mobility videos over time, so if you like it keep a look out.

Br

[Dirty Dan]

Thanks guys for the answers and advice, a lot of great suggestions and I shall try them all out and add them to my now growing arsenal of tips I have learned from members here on the forum.

[jdean321]

Another easy quick one that most people over look, stationary jump squats.

[Rodja]

My squat warmup consists of MFR, dynamic stretching, mobility (hossock into lateral stretch), followed by multiple sets under the bar. I'll take the bar and 135 2-3 times each if it doesn't feel right. Unless every set feels right, I won't move up in weight.

[PaulBlack]

2 cents...
Not sure if stretching cold is better, worse or not an issue. I never or rarely do it and I am older than you I bet. That said maybe some stationary bike or just a general all round warmup to raise body temp. Then empty bar squats for a set or 2 of higher reps 10-12+ then reg weight warmups before worksets. IMO

[Dirty Dan]

2 cents...
Not sure if stretching cold is better, worse or not an issue. I never or rarely do it and I am older than you I bet. That said maybe some stationary bike or just a general all round warmup to raise body temp. Then empty bar squats for a set or 2 of higher reps 10-12+ then reg weight warmups before worksets. IMO

My gym has a sauna do you think if I sat in there for like 5 minutes that would help out?

[Sean1332]

I bet doing any of the above warmups a will get you're muscles warmed up. Last thing you would want to do is dehydrate yourself preworkout in the sauna...in my opinion at least.

Guy at my gym wears knee sleeves during his warmups and he squats 600+ raw @ 185lbs so it must do something

[Dirty Dan]

I bet doing any of the above warmups a will get you're muscles warmed up. Last thing you would want to do is dehydrate yourself preworkout in the sauna...in my opinion at least.

Guy at my gym wears knee sleeves during his warmups and he squats 600+ raw @ 185lbs so it must do something

Your right that makes sense about getting dehydrated. Stupid me lol. And 600+ @ 185lbs da damn!

[PaulBlack]

Yeah, I would not sauna either. Not that kind of warmup. You need muscle fiber activation and blood flow warm ups. Not necessarily raising the temp in the room. There is a difference. ;-)