Even if I brace, keep straight form and everything I always hurt my back doing squats. Anything above 75kg hurts me, and I don't know how to make it stop. What exercises should I do to keep my legs big and my back good?
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>pendulum squats
>leg extensions
>hacksquat
>leg press
>leg curls (seated, lying)
>RDLs
>......
Start doing rdl, lunges, reverse hyper, and leg press or hack squat until your back is strong enough you can do squats with a belt. Then it's just squats and rdl.
You can squat safely without a barbell. Try goblet squats with a dumbbell or kettlebell, they are relatively safer than a back squat. Leg extensions and leg presses are winners. Hyperextensions are good for lower back and the posterior chain, just avoid over-extending at the top.
As a side note make sure you abandon dead lifts entirely, the risk v reward just isn't frickin worth it man. Chest supported barbell (or dumbbell) rows are a safer option.
>t. bilobed L4/L5 disk herniation
I use a hex bar for Deadlifts. Feels good banging out reps.
>l5/s1 herniation from car accident
Solid advice from this guy. I would also suggest starting yoga if you have consistent back pain. I'm a little hesitant to do leg press, but I guess it depends on the orientation of the machine you have access to.
Yeah, have to recommend yoga too. After herniating my disc couple of times I swallowed my pride and looked into yoga. Its actually helped me and made me realise how tight I was overall.
Also zercher squats.
You have to warm up, stretch, and do hold positions before you even start. Your technique is obviously wrong, so record and practice. Don't take the easy and cheap alternative way out. You won't get the same results. Loosen the hips beforehand.
I do warm up and stretch, reviewing my technique I think that I don't properly plant my feet to the ground when squatting, which is what caused my back pain.
My back does not hurt, but aches a little, should I leave squats for a week before I feel fit to try again?
I bought weight lifting shoes, and I'd be lost without them. Highly recommended. I've poor mobility too and wouldn't squat without a whole routine of preparing. You could try squatting on plates in the meantime to give you some elevation. Also, point your toes outward to see if you feel more comfortable.
Do you train your lowerback?
no I don't need too. never have problem squatting
Front squats
Bulgarian split squats
Also, do RDLs to unfrick yourself. High reps
in what way will RDLs repair him?
Seconding front squats. They deload the back very nicely. Form should be strict
RDLs just feel really fricking good and they strengthen the posterior chain against injury
LUNGE LUNGE LUNGE LUNGE LUNGE LUNGE LUNGE LUNGE LUNGE LUNGE
High bar only. Use a belt. You should feel a stretch in your hip flexors at the bottom.
Injured my disc doing squats. My lower body routine as of today is as follows:
Back extension 5x12
Leg press 10x20 (use relatively light weight or you won't get out of the gym alive)
Prone leg curl (cluster sets for 10-15 min)
Try this and you'll be walking funny for a week
bump. I'm going to lowbar squat with lifting shoes today to see if it helps with the back aches I get after squatting and also wearing a belt. If its still achy as frick I'm calling it a day and switching to hi-bar. The back pain is not worth the ego boost. The problem is my hibar sucks ass and it's going to set my squat back considerably.
Checkout squat University on you tube.
Yeah they have good videos, they're part of the reason I want to go to hi-bar after they explained that it uses more knees than back.
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Get your ass and hamstrings stronger, this helps fix your back problems. Also hyperextensions and hip strength
Learn to hip hinge properly. You hips are probably all fricked and uneven, weak, tight, etc. so you lower back takes up the slack in bending movements which fricks your shit up.
Leg Press or Lunges.