Static vs Dynamic Streching/Warmup

[matt_b89]

I had been noticing lately since starting dedicated powerlifting training that I had become extremely tight in the glutes, hams, and hips. Did a little bit of research and came across Defrancos agile 8 which I've been doing before each squat and dead workout. I feel like the foam rolling has especially helped not only my comfort in the lifts(especially squats), but I have seen a small increase in performance as well. My glutes are loosening up, but I feel like my hams and hips are coming along at a bit of a slower pace. I've read things against static stretching before lifting heavy loads. What do your warmups include?

 

[xheavyx]

Agile 8 is good. I generally just warm up the areas I'm training and a little mobility to help with form. Usually always something with shoulders and scapular mobility and warming up my arms for my biceps tendonitis. Then a lot of light warm ups of the lift I'm doing that day.

 

[Strngman74]

Foam rolling with dynamic warm up to get the blood flowing and CNS warmed up.