How to Stretch BEFORE Working Out (QUADS and LEGS)


Not since Kim and Kanye has one single picture
been talked about more in a 1 week period than this one right here. Guys, I’m going to tell you exactly what’s
going on in this picture, and more importantly, why you need to know what’s going on. What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Welcome to poster gate right here this one
picture probably worth more money this week than a picture of Kim and Kanye’s baby Northwest because of the controversy that it sparked
in just a short week since the last time I did a video on static stretching and static
stretching of the quads. And then basically people say, ‘But Jeff,
what are you doing here in this picture?’ Good point. That’s a good point. That’s a
good question. Guys, it’s the difference between static and
dynamic stretching. Now, I’ve covered a lot of different videos on the topic. And we’re going to have a series of ones that
I want you to watch. And I’m telling you, it’s going to be worth your while to watch
them all. So, when I link one of these videos, see if
you can watch each part of it because it will really explain what we’re talking about. But basically, there’s a major difference
between a static stretch of a muscle and a dynamic stretch. For those that are kind of new to this, a
static stretch is when you’re going to hold a stretch with the effect of trying to increase
the length of that muscle over time. Static stretching, guys, because of that,
you’re going to want to do at night before you go to bed when most muscle shortening
and healing occurs because you want to have an impact on that
muscle shortening before it can actually set in. And you want to be able to do that each and
every night because static stretching is most beneficial when it’s done recurrently. So, here, we’re not talking about that. We’re
talking about a dynamic stretch. When you’re getting ready to play a sport, or if you’re not even a competitive athlete,
guys, when you’re getting ready to step into the weight room, you’ve got to start focusing on dynamic stretching
of whatever the areas that you’re going to impact in that session are. If it’s a game, you pretty much better be
flexible upper and lower body because you’re going to be doing a lot of running, a lot
hitting, if it’s baseball. And if it’s in the weight room, and you’re
working on your legs, or you’re working on your upper body, you can sort of favorably
choose one half or the other. But you should be dynamically warming it up.
With dynamic exercises, guys, it’s built right into the name. Dynamic means movement. You want to be moving
into and out of your stretches quickly and not statically or longly holding on to any
stretch that you do. Right here, what Damion Easly’s doing, and
this is our All Star second baseman who basically was recovering from a pretty severe ankle
sprain in 2007 to come back in 2008. He’s doing a lot of things here, and I want
to show that to you again. We covered a video about the importance of dynamic stretching
in leg swings for the down leg and not just the up leg. So, watch what we’re seeing here, and I’ll
show you what we’re doing. Basically, I don’t have a ‘Me’ in here to
hold on to here, so I’ll take a stick. So the stick is me, basically I’m holding on
to it. What you’re going to see is, you get a dynamic
hamstring stretch by kicking your leg forward and then you grab onto the quad here for a
second. Forward. Grab and stretch for a second. Forward.
Grab and stretch for a second. Forward. So, you get this dynamic, never holding in
any one position, pattern of movement. You move into your, which are not shown here, both hands onto, my shoulders at this point,
and you’re going to be doing your cross the body Leg Swings. Ok. Back and forth, and then you’ll see, guys,
that opens up the hips and closes down the hips. Again, an entire video I made on that,
you can watch it right here. Make sure you do if you haven’t see it because
it’s a very helpful video I think when it comes to dynamic stretching of the lower body. But what’s more important is, it’s not just
the quad that’s getting the work here. It’s that down leg, and that’s what we cover in
that video. How that ankle that has to handle all those
forward and backward movements in a quick, you know, a quick pattern. That has the effect of mobilizing that down
ankle. So again, everything is about mobilizing and sort of getting this entire lower body
ready to play. So, what about the substitution patterns that
I talked about that we wanted to avoid in static stretching. If you’re going for a length change of a muscle,
and you’re doing it in a static way, great. That’s exactly what you should be doing. You don’t want to have substitutions. If you’re
trying to target the quad, then target the quad and remove the compensations that we
make. There, you’re going to want to get on the
ground. If you haven’t seen the video, guys, by the way, anyway, it’s only been a week, but if you haven’t seen it, make sure you
watch it. I’ll put that here, too. You get down on the ground to do our quad
stretch because we can pull our other leg up and eliminate that tendency for our lumbar
spine to contribute and substitute. Guess what’s going to happen when you step
under a squat bar with 300 pounds on the bar, or Damion steps up to the plate to get ready
to hit a 95-mph fastball. Guess what’s going to happen as soon as his
body needs to make sure that he can rotate and get through the ball so he can try to
get a hit. Or, if you need to execute that one last rep.
You’re going to compensate. You’re going to absolutely compensate. In order to make sure that you’re prepared
to do that, your dynamic stretching does not have to worry so much about compensations. As a matter of fact, for it to be mostly effective,
it’s going to incorporate the compensations that you’ve built into it over time. Remember, it’s not about statically increasing
the length, it’s about mobilizing and getting your body prepared and ready to play or perform
in the gym realizing that those compensations are there
and you have to make sure that you’re ready to handle them. So, again, dynamically, make sure that whatever
it is that you’re mobilizing, upper body same thing. You’re doing arm circles. Maybe you have some compensations up here
because of a bad shoulder and you’re not necessarily going all the way across your body. Ok. You’ve just got to get that thing mobilized
and moving because when you get ready to do that forward press here, or when you get ready to do Push Ups, you’ve
got to have that shoulder ready to handle those stresses with compensations in place. But you better damn make sure that you go
back at night and work on those static limitations. Static stretching without dynamic, no good. Dynamic stretching without static, useless.
Alright. So, guys big difference. Hopefully Postergate has now been resolved
and you guys understand that. Again, I’ve linked a few videos up in this
video for you because I think you’re going to find them to be very helpful. But the fact of the matter is, guys, when
you want to train, you’ve got to train with a purpose. You’ve got to train like an athlete. Everything
matters. There’s a big difference between, there’s no such thing as stretching. There’s
a separation of dynamic and static. There’s no such thing as lifting. There’s
a separation of the tempo, the weights you’re using. We’ve talked about it before, heavy
or light. Everything matters. Everything matters when
you’re training. If you’re just working out, go do whatever the hell you want to do. But if you want to train, then everything
matters. These guys right here, by the way, 5 guys that I also worked with on that team, Carlos Beltran, David Wright, Paul Lo Duca,
Carlos Del Duca, and Jose Rice. All All Stars, and they’re All Stars because
they don’t just train like athletes, they prepare like athletes as well. All of those guys prepared to be the best
that they could be because they were the best. They knew how to handle all aspects of their
preparation. So, when you want to start taking your performance,
or even just your physique to the next level, guys, this is what we talk about at ATHLEANX. Prepare like you really want that. And you
can do that with our ATHLEANX Training System. It’s at ATHLEANX.COM. If you haven’t got it already, join me on
Team ATHLEAN. Let me coach you guys every step of the way to make sure that I can get
the best out of you like those guys, and like Damion. In the meantime, guys, let me know if this
was helpful. Leave our comments, thumb’s up below, and we’ll cover more. If you have any other questions, I’ll be glad
to cover them. Just leave them down below the video. Alright guys, I’ll talk to you later.

100 thoughts on “How to Stretch BEFORE Working Out (QUADS and LEGS)

  1. It's always entertaining to see the Jeff-skeptics! Thanks so much coach for your express videos and the Athlean X program! I'm just starting the 5th week and you've quickly leveled up my physique, and I've been working out for four years! So many of the meatheads at my gym look at me weird when I'm doing your workouts but not a single fuck is given because your training delivers what you so emphatically promise! I will be uploading a user review once I'm done with the whole program 😀

  2. Jeff, thanks for your videos. I went through the other videos again. How about guys suffering from shin splint?How can you prevent this from happening?Your advice on stretching these muscles (dynamic and static)

  3. Can you please post the links to the other videos you mention in video in the description so mobile users can also follow them.

    Thanks

  4. Like this I'm going to try it tomorrow work out on my legs. Thanks Jeff for all you do to help us become better athlete. Would also like to see stretches for shoulders and back too.

  5. Lol! I was thinking the exact same thing. How do you feel about Turkish Get Ups? Beneficial or to be avoided? Part of Athlean X or not really needed? I'm a banged up guy (due to poor training habits) recovering from a herniated disc and I really appreciate how educational you are for us injured guys as well. Very rare in the fitness world. Awesome stuff, Jeff!

  6. Can u just do one video on how to stretch statically at night for every muscle group? As in maybe one or two exercises we can do at home before sleeping to get that stretch! Mainly because I want to do it but have no idea which ones are good and actually beneficial for me to do!

  7. Yup I'm an ax2 user and still getting results. Some regulars watch me like a hawk, but when I suggest a tip from one of Jeff's videos I get the impression that they know it all. I just say ok, I'll keep doing my thing and you do yours and we will see who see results. I can't wait till the day comes to hear them admit that they didn't listen to what i was trying to help them.

  8. "Everything matters, if you wanna workout then do what ever the hell you wanna do"

    -Jeff Cavalier

    You should write a book!!!

  9. Awesome video.  I love the science behind it all, and I love probing the brain of a top level physical therapist.  You've talked in passing about what your plate of food should look like, but can you go further in depth about macronutrient ratios for athletic performance, i.e. 60%C, 20%P, 20%F and so on.  Also, talk about the science behind creatine?  My anatomy and physiology teacher told me that creatine has more acute effects than chronic effects.  This goes contrary to the belief that taking creatine whenever as long as you get it in is what is necessary.  Also, could you talk about meal timing.  Does meal timing make a difference when it comes to optimal performance?

  10. You say to do your static stretching at night but then you will be stretching cold muscles. Why can't we do dynamic pre and static post. Its been working for me and m clients for a few years now?

  11. Please do a How to Strech BEFORE for back and chest please. Mainly Back, I don't really know what to do

  12. IMPORTANT QUESTION:
    Jeff, should you still do Static Stretching on Muscle Soreness? Or should you avoid. Because I train alot to failure im getting alot of sore from this. I see results but I want to Optimize me Athleticly.

    Hope you read this!

  13. Jeff, which of tour three athleanx programs would you recommend if Im only interested in building strenght, power, exposiveness, but not muscle as much.
    I have been training for about 3-4 years so far

  14. Cool videos jeff thumbs up!
    It would be great if you could make another video about soccer strength or a workout for sprinters, you're a true athlet

  15. Hey Jeff, a lot of the NXT guys have to do morning workouts. I know a lot of us are looking for tips for those, whether it be nutrition wise or just general tips when we have to get after it first thing in the morning

  16. Jeff, could you do a video all about stretching before/after working out? Static and dynamic on back, shoulders, chest and all that?

  17. Interesting. I usually do static stretching in the morning because I feel so tight. 
    Jeff, if I do static stretching at night, would it be also beneficial to do it in the morning since there was muscle shortening that happened over night? Or is just the night static stretching good enough? 

  18. Jeff can you do a review on the vacuum technique? I've seen different people give their opinions on it but would like yours.

  19. Rotfl jeff! I love how you put the time in to read comments we made and you gave time to address this. Kim n kanya lol your a funny guy jeff respect too ya.

  20. Jeff,  Have anything about wrist injuries, how to prevent them, or how to continue training if you have some inflammation of tendons/ligaments of the wrist?  I don't want to stop training, but I am afraid there's no other alternative.  Any advice?

  21. Jeff,
      1.  My muscles near the very top of trapezoids are killing me. What are some stretching movements I can do?
     2.   I am going to admit: I do not do a lot of stretching. I sometimes stretch. Because I do not stretch that much, I think it is messing with my body posture, and now I am worried. I am sometimes limited with time and I am also going to college soon. I know now that I need to do static and dynamic stretching, but I am having trouble fitting in my stretching and my training. Any tips?

  22. Jeff, I don't have much trouble losing body fat. However I can't seem to lose the fat around my chest area. A personal trainer at my gym did a caliber test and calculated that I am 9% body fat. My abs show nicely but I just can't get rid of this fat around my chest. Is there a reason why fat my concentrate on one part of your body?

  23. Jeff your a legend! keep up the good work!
    I'm from England, what does all stars mean??
    Shoulders next please???

  24. These videos are informative, but as someone who can't take theory lessons, it's so damn hard to watch these videos. I just want to see what's his gonna do.

  25. I have sciatic nerve problems that can cause me a lot of pain and was wondering if there were stretches and exercises specifically for that problem.

  26. @ATHLEAN-X™ Hi Jeff, Please post more exercises on stabilizer strength. There's one I've seen, but after a while, it gets boring.

  27. Hey Jeff
    What's a good static shoulder stretch.
    I usually just incorporate my Tricep stretches, into shoulder stretches, but I was curious to know if there is a specific one you would recommend?
    Cheers

  28. So you're saying that you should not do static stretches after your workout, but wait until you go to bed? Is that right?

  29. To my knowledge static stretching only relaxes the muscle for about 20 minutes depending on the duration of the stretch. So there is no such thing as the elongation of a muscle through that kind of technique. But he is right to say that this does not work before working out. It actually is doing the opposite of what you want to do before exercising. You lose power. Dynamic stretching is much better for that. Nice to see that at least somebody on the internet is not talking total bs.

  30. Do you have any videos on just dynamic lower body stretches (for quads hamstrings gluteus… Legs in general) if you don't have one can you make one? Also a video on purely static stretches to do for lower body would also be helpful.

  31. Great video, like all yours. 🙂 I'm little confesed… Do you mean that we have to do dynamic streching before static streching, or we don't have to do?

  32. I often stop by your videos before workouts with the intention of a quick 5 min refresher… 3 hours, 15 videos, 2 bags of popcorn, 3 sodas and a hotdog later and i'm ready to burn off those calories.
    You're going to have to make these videos less useful somehow.
    Great work and many thanks.

  33. Great Information and I wanted to tell you that I am a rest certified personal trainer – I took the NASM Exam and did pretty well. Just wanted to thank you for the information and keep up the good work.

  34. I had no idea there were two different ways to stretch. I thought stretching was stretching.

    This is very good to know. I'm sure I'll have more effective warm ups now. thanks

  35. I warm up for a minimum of 5 minutes with gradual increase in intensity on the treadmill, then go into static stretching either before working out or in between sets. I don't really know too many dynamic warm up routines, nor proper technique. It seems to have worked for me. Is my way beneficial, and can you hook us up with some upper and lower body dynamic stretch warm up routines with proper technique. Go Mets! Thanks.

  36. I warm up for a minimum of 5 minutes with gradual increase in intensity on the treadmill, then go into static stretching either before working out or in between sets. I don't really know too many dynamic warm up routines, nor proper technique. It seems to have worked for me. Is my way beneficial, and can you hook us up with some upper and lower body dynamic stretch warm up routines with proper technique. Go Mets! Thanks.

  37. wow just did it and got me free of my knee pain that was going on for like forever. does it actually make sense? i mean im just stretching my quad right?

  38. damn
    having static stretching all the time only worsened situation with my flatfoot thing and made me think I should abandon it completely if I want to walk without pain again
    thank you for bringing up this topic! definitely going to research more on dynamic/static combination

  39. Hi Jeff,
    It would probably be beneficial to incorporate the dynamic and static stretches into the programs. Maybe something like the "6 pack promise". That way we could do a series of stretches properly for the intended days workout for x number of minutes and then go into that days workout. As is, I find myself finding these great pieces on information days or weeks after starting. Your programs are by far the most complete I've found and I've done quit a few, but we can always improve, right? Thank you for the work you put into these programs and the motivation you give us to be better than were the day before!
    God bless!

  40. can you make videos specific for each sport? different sports demand muscle growth in different areas and stiffness in different areas. Maybe I as a hockey player have more advanced back muscles than for example a baseball player, but therefore have less advanced some muscle baseball players use alot which means i also have more tension in certain areas.

  41. I would very much appreciate a warm up series to partner with the “Sore in minutes” series. I have been stretching as taught in school athletics… Football, Baseball, Track with focus on injury prevention, but I’m just now realizing I lack a gym warm up focused upon the muscle group(s) targeted. Oops!

  42. Lol I just thought it was funny.. I did say something about it .. I do this stretch all the time .. before running especially long runs

  43. Jeff, you're a delight. Even though your stuff is branded towards men I benefited hugely by watching your content, and I'm a woman looking to get more of an hourglass shape. I love how you explain the why behind everything. So much extremely educational free content.

    Thank you.

    You have no Idea how much this helps me financially and otherwise.

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