Senior studies preparation prior to exercise

As an exercise enthusiast, Jared Hanchey knows injuries can occur to both experts and novices alike.  

Before he graduates from U of I next spring to enroll in chiropractic school in Texas, he wants to show anyone wanting to lift weights how best to avoid injury — hopefully, and ironically, so they don’t have to visit a doctor’s office.

“That’s one of the funny things about the body,” he said. “You don’t really understand how everything is connected and how it all works together until something goes wrong.”

Hanchey’s research, through the Office of Undergraduate Research’s Summer Undergraduate Research Fellowship program, seeks to show how different types of warm-ups prior to deadlifting affect performance.  

“This is a study based on strength and conditioning intervention,” said Joshua Bailey, associate professor in the College of Education, Health and Human Sciences (EHHS). “The idea is that performing a high intensity task for warmup prior to power lifting or other strength exercises will increase the resulting performance.”  

Heavy lifting

Hanchey, who has been working out for approximately four years, became interested in understanding the science behind isometric warm-ups before strenuous exercise.

“It’s about preparing your body for what you’re about to do,” said Hanchey, a member of the U of I chapter of Theta Chi. “Priming your muscles, getting them ready for activity and increasing blood flow — things that help you maximize your workout and help prevent injuries.”

For his study, Hancey outlined two different warmup routines for participants before having them perform the testing condition — either weightlifting (progressively increasing the weight based on the participants three-repetition maximum deadlift) or by doing three sets of isometric pulls.

After completing the warmups, he had the participants do three sets of deadlifting. His project focuses on compiling the data and comparing the test results from those who warmed up with weightlifting against those who warmed up with isometric pulls.  

Hanchey said the key to his study is the amount of intensity performed in the workout, with the subjects ramping up from 75% of their maximum lift capacity in their first set of warm-ups to 95% in their testing condition.

“I did see a similar study done but the results didn’t show any measurable difference in having the isometric warmup versus not having it,” said Hanchey, originally from Kimberly. “The participants in that study were not working out as intensely as our subjects have been. I think that’s the key component of my hypothesis — they will be able to produce more power utilizing the isometric pulls rather than the conventional warm-up prior to exercise.”

Hanchey will continue his study in Fall 2025 before compiling the data and making his presentation next spring.

Preventive medicine

Hanchey has been inside gyms long enough to know there are many people there who aren’t super serious about bodybuilding — they’re just trying to get some exercise. Warming up for those folks is just as important as it is for seasoned weightlifters.

“A short five minute warm up is going to be more beneficial than just diving in without it,” he said. “Even just simple dynamic stretching is going to help you maximize your workout and hopefully prevent possible injury.”

Hanchey noted that dynamic stretching is more beneficial than static stretching. Static stretching (very little movement, such as bending over and touching your toes) may potentially reduce muscle strains but does not reduce injuries and may hinder performance. Dynamic stretching (more movement, like leg swings or walking lunges) helps prevent injuries by preparing muscles for working out.

Hanchey’s journey into becoming a chiropractor has been fueled by his interest in research and in helping people understand more about physical activity. This project addresses both of those concepts, while also reminding him how important it is to take care of your body.

“I plan on staying active and helping friends and family with it as well,” he said. “I’ve witnessed the first-hand benefits of exercise — happiness, wellbeing, being mentally sharp — and that’s something I plan on continuing in my life.”