Getting back into squats/deadlifts?

[hardrock]

I fucked up my back a couple months back, and have not been able to do either of these excercises since. Standing up after sitting for too long still is a little sore in the lower back.

here's the thread if you wanna know more about the injury-

http://www.elitefitness.com/forum/chat-conversation/hurt-my-back-724505.html

Anyway, my question is how do I slowly get back into lifts that involve lower back. I need to get back to these lifts, but can't get hurt again.

All advice is appreciated.

 

[the.gladiator1987]

id start light bro. BUt I DO know that deadlifts will help strengthen ur lower back and make it less injury prone. Your lower back is also mostly your core which a lot of ppl dont realize. So do some core exercises but start light. Standing military press, squats, deadlifts, dips, leg raises, hyper extensions

IM no expert though this is just what I would do

BUt i do know that getting blood in the muscles and workin it out is better than sitting on ur ass and not doing anything

also digestive enzymes will help the recovery better

 

[ghettostudmuffin]

I would say be damn sure you know your form is excellent on both squats and deadlifts.

If form is good then I would start with the bar only and add 5-10lbs a week. Don't use a belt because you need to maximally involve your erectors and stomach while you are rebuilding strength.

Since you haven't been doing them who cares how light the weight is to start or if it takes 6 months to rebuild 75% of your previous strength.

Technique is paramount. Add a little weight each time.

 

[hardrock]

Thanks guys. I am good to go on all other excercises that don't directly involve the lower back. Specifically I damaged sof tissue between my L1 and L2.

Legs day tomorrow. Sick or leg curls, extentions, and presses. If I add in some light squats tomorrow, should I do it before afore mentioned excercises, or at the end, since I'll be good and warmed up? I'd think to start with em, but I'd hate to get a mean back pump and have to grind out the rest.

 

[ghettostudmuffin]

I would do the squats first, but then I'm a firm believer in squats first always.

You're going to be going light. Depending on what your lowerback can handle anything under 135lbs probably won't particularly tax you for 3 sets of 5-8 reps.

Better to do them fresh while everything is strong than to do them after when your legs are pre-fatigued imo.

 

[hardrock]

I'll give 'er a whirl tonight. Let ya know how it goes. Thanks man.

 

[stantonz71]

You have had great advice already. I never got on the squat bandwagon till this past March. Anyways...I used just the bar for about two weeks improving my form. It was kinda embarrassing with no weight and all the funny looks and people laughing under their breath as I squat my bar.lol When my form finally came and it felt comfortable ass to the ground I slowly started adding weight. I'm no power house...I can only squat 385lbs but I don't feel any lower back strain. You look pretty dang big... hope you stay injury free this time..good luck.

 

[bblazer]

I would say be damn sure you know your form is excellent on both squats and deadlifts.

If form is good then I would start with the bar only and add 5-10lbs a week. Don't use a belt because you need to maximally involve your erectors and stomach while you are rebuilding strength.

Since you haven't been doing them who cares how light the weight is to start or if it takes 6 months to rebuild 75% of your previous strength.

Technique is paramount. Add a little weight each time.

^^^^^^

This.

I would also think about body weight GHR's if you have access to it.

One other thought might be to start your DL return by going sumo at first. It will make descent to the bar easier, and your back more erect. Once you get that down, you can go back to conventional. Just a thought.

B-

 

[moya]

goodmornings...

 

[b fold the truth]

Reverse Hypers
GHR's
High Box Squats
Light Deadlifts
Always leave a few reps in the tank...ALWAYS!