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You haven't had an injury yet. Give it time. Also, a strong core is more important than being able to squat hundreds of pounds. Lastly, I HATE deadlifts and refused to ever have a client do them. They are a back surgery waiting to happen. It will probably happen to someone else, but somewhere someone is deadlifting thinking it probably won't happen to them, either.Originally Posted by geoffbot
Once in awhile you get shown the light in the strangest of places if you look at it right.
And don't bend your knees past 90 degrees. I'm assuming you want decrease the liklihood of knee surgery so sorry if I seem presumptious.
Once in awhile you get shown the light in the strangest of places if you look at it right.
Very cool. I have no videos of my lifting,because I tend to lift alone....even at the gym I am a headphones abd focus guy. I was looking into some of the natural lifter competitions just before Covid. I had no chance of winning, but I thought it could be a good experience. In gyms that require shoes I like Reebok Nanos for DL.
I will be starting over (not completely, but its still discouraging) soon. How much of a difference do the knee wraps make for your squat? Previously if I tried over 405 lbs. it has always been tough on my knees.
Deadlift can be a great core builder. It becomes a back problem when the form is not right
I do believe back belts give people a false sense of security much of the time though.
Yeah no belts or wraps for me. Love deadlifts.
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There is (usually) no issue with squatting through a full range of motion with proper form. I have trained clients with knee injuries (pre and post surgical) and they have no issues squatting properly, including past parallel. Some things to address are proper form, accessories to strengthen supporting muscles, mobility to address poor range of motion, and not progressing with any weight that causes a break in form. It's common to have a similar issue with pressing movements/push ups - I have heard "I can't do push ups, it hurts my shoulders" as often as "squats hurt my knees". Some instruction on proper form, no shoulder or knee issues.
1. setup a camera/your phone/whatever and video your sets. It will help you see where you have issues.
2. I like tempo squats with a slight pause to remove the stretch reflex from the bottom of the squat and enforce strict form. Pick a weight you can do for 5 reps and start with a 5x3 routine. Sticking to the same weight until you can get to 5x5, then start adding weight every session. I like to do them without a belt or wraps or sleeves.
Here are two videos from last year when I was in early recovery from surgery; the first is a set from my 5x3 showing a tempo set, followed by my last set with a belt where I did 10 reps of the same weight at normal speed.
https://www.youtube.com/watch?v=8b8fJ7Ktmns beltless 3 reps
https://www.youtube.com/watch?v=WHTkcfCrfQc belted 10 reps
They're a tool, like shoes or wraps or sleeves. Just use them properly. If you want to lift heavy things, hiring an experienced strength coach (not a general personal trainer) can make a huge difference.
Last edited by happyscrappyheropup; Mar 13, 2021 at 10:54 AM.
It's faaaaar too easy to do them incorrectly and set yourself up for a back injury, and too many people think they're doing them with correct form. The fact that it doesn't hurt now, or hasn't hurt yet, doesn't mean it won't be a problem down the road. I see deadlifts as tempting the fates; a matter of time. What we do in our 20s impacts how we feel in our 40s.
There are other, safer back exercises.
Last edited by hayday; Mar 13, 2021 at 12:03 PM.
Once in awhile you get shown the light in the strangest of places if you look at it right.
If a certain exercise hurts a specific body part, and I mean pain not soreness (soreness is a good thing), then there is likely an underlying problem that needs to be addressed. Then it doesn't matter how good your form is because your placing undo stress on an already weak body part, joint, or muscle. I'm a bit evangelical on this as I've seen too many people try to hurt themselves with exercise equipment. Plus, I've had knee and back surgeries. The back surgery was to correct a deformaty at my L5/S1 vertabrea that eventually became sciatica. I can technically say I had a broken back because of a sacral stress fracture.
Last edited by hayday; Mar 13, 2021 at 12:01 PM.
Once in awhile you get shown the light in the strangest of places if you look at it right.
Pain should be a cue that something is up, but it's not a sign that something can't be done. Someone that has an injury, no matter the cause, may need surgery, proper PT, and/or coaching to correct issues that are preventing them from moving properly. A good example is an improper movement like knee valgus during the squat that over the years may cause someone to have knee, hip, or ankle pain when squatting. That doesn't mean they shouldn't squat. They need to correct their movement pattern and rehab any repetitive stress injuries before being able to perform the movement correctly.
Even though I've had injuries, including the recent ACDF surgery and a herniation at L5/S1 that was severe enough to cause drop foot, I'm likely evangelical the other way because of my experience with myself and other people. I think everyone can and should do the big 3 movements, but only with supervision/instruction and at sub maximal loads to avoid injury.
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