T Nation

DB Swings w/o Warm-up Dangerous?


#1

Hey,

Would it be dangerous (spinewise) to do swings with a 70 lb DB w/o warm-up, presuming perfect technique?

Many thanks, Eisen


#2

Pay your dues with warmups or you can pay for your dr's vacation to bora bora :expressionless:


#3

I'd say yes, as that's a fairly heavy weight for that exercise. It'd be like squatting 225 without a warm-up. Even if that's 50% of your 1RM, it's still heavy enough where, if something goes wrong and that "perfect technique" goes wonky for a second, you're getting injured.

Long story short: Either warm-up first or go super-light without a warm-up.

In the past, based on some info from the '40s and '50s, I've tried using lighter/higher rep one-arm swings as a general warm-up before lifting - like 30 pounds for 2x15-20 per arm (4 sets total). It "worked" in the sense that it got the blood flowing and I got a little sweat going, but it wasn't anything special that couldn't be done with a jump rope, treadmill, or bodyweight stuff.

Are you asking theoretically or is it something you plan on playing with?


#4

Chris, thank you very much.

I'll be warming up with 45 lb before the set(s) with 70.

I intend to swing more often, since it's a good way to load the spine and practice the hinge without impairing recovery. And it works as conditioning, too.