Leg Day
Today is leg day for me.I hurt my lower back 6 months ago.Ever since i dont squat as heavy.I know its hindering my progress.Seeing a chiropractor helped out tremendously but im not where i want to be as far as squatting.I wonder if anyone who has had a back injury can give me some advice on proper form or speeding up recovery?This may haunt me for as long as i train,but i will never quit .I’m addicted to excercise.
February 22, 2007 at 9:44 pm
Happy Birthday!
As for the back injury, check my profile for my story…I had spine surgery and squat heavier than ever now. Took some time though.
Have a good trainer check your form in the deep squat. hold a broomstick over head and squat. here’s some things to look for that need correction. once you fix any of these you have, you should be able to SAFELY start building up your squat again.
1. Toes point in/out excessively - should be pointing almost straight forward.
2. Instep dives in - possibly flat-footed. needs podiatrist to provide custom foot orthotic (make sure it’s a progressive insert)
3. Heels come off ground and/or excessive forward lean - place small plates under heels and focus on "opening your hips" as you descend…gradually use smaller plates.
4. Back rounds and/or pelvis tucks under - weak core muscles - add some core stabilizing moves. Always tense/brace abs (don’t suck them in). Imaging someone is just about to gut punch you then hold it. Focus on maintaining natural low back arch through entire range of motion (for all exercises).
5. "Tight hamstrings" - probably not engaging glutes fully. Focus on ab bracing and using/contracting glutes as much as possible.
Good luck!