Static vs Dynamic Stretching During a Back Squat
jessie clinkinbeard, mikinzi cantrell, allyson vokes
Strength and Conditioning Laboratory; Department of Kinesiology & Health Science; Stephen F. Austin State University; Nacogdoches, TX
Advisor / Mentor: Chelette, Amber (firstname.lastname@example.org)
There have been many studies comparing static and dynamic stretching and the impact it has on the amount of repetitions that can be performed during a back squat. Many gaps in literature still exist since the results are not consistent and vary greatly. The purpose of this study was to fill this gap in literature and determine whether static or dynamic stretching allows a participant to perform the most repetitions when performing a back squat. It was hypothesized that the number of repetitions performed by a back squat will be positively impacted by dynamic stretching. 10 participants, ages 20-22, were recruited from Stephen F. Austin State University to participate in this study. Participants who are weightlifters are excluded from this study as they have maximal strength. Subjects were asked to set their weight, which is 60% of their maximum weight on a back squat. The participants were asked to perform a series of three static stretches for 20 seconds each. These stretches consisted of a quadricep stretch, calf stretch, and toe touches with a 10 second break between each static stretch. Participants were allowed to practice performing a back squat if they wished to. After the practice round, participants were asked to perform a back squat and the number of repetitions were recorded. The participants rested for five minutes then were asked to perform a series of dynamic stretches for 20 seconds each. These dynamic stretches consisted of high knees, toe touches towards the head, and lunges with a 10 second break between each dynamic stretch. Participants were then allowed to practice performing a back squat if they wished to. After the second practice round, participants were asked to perform a back squat and the number of repetitions was recorded. On average, the amount of weight was 70 pounds for both static and dynamic stretches. Participants performed an average of 16 repetitions for static stretches and 15.1 repetitions for dynamic stretches. When comparing the number of repetitions performed during a back squat, participants performed more repetitions with static stretching. Our hypothesis is not supported by the data because static stretching allowed for participants to perform more repetitions then dynamic stretching. The limitations of this study included a small sample size. Further research should continue to research this topic.
Clinkinbeard, Jessie; Cantrell, Mikinzi; and Vokes, Allyson
"Static vs Dynamic Stretching During a Back Squat,"
International Journal of Exercise Science: Conference Proceedings: Vol. 17:
2, Article 3.
Available at: https://digitalcommons.wku.edu/ijesab/vol17/iss2/3