Squats after a dislocated hip:

[drz]

Hey all, new to the site but not new to lifting. I'm one of those whose always been looking for that "perfect program" but after reading EF for days, I'm going back to basics with the Rippetoe 3x5 plan. The big 3 lifts had not been part of my routine for the past couple years - I got caught up in the curls, extensions, leg presses...

I dislocated my one hip last summer in a dirtbike accident. I've been to lots of physio but I think I just will never get the 100% ROM back in it. I don't know if I can physically ever do ATG squats. I can get to parallel for sure and maybe a bit deeper. Medically the doc say I can't hurt things by lifting. I feel I really lack strength in the previously dislocated hip the deeper I go. I think my options are:

1. lighten the weight enough so that I am using perfect form and getting as deep as I can go to build up the one hip. (probably what I think I should do)

2. only go to parallel or a bit deeper and use the heavier weights

Its just so tempting to want to go heavier and squat a bit past parallel. Maybe its just a mental thing I have to break from?

I'm not talking big weights here right now, only ~180 on the squat but I'm sure I'd have to drop 30 or 40 if I tried pushing my squat real low.

Has anyone else here had a dislocated hip?

 

[SgtSlaughter]

Hmmm... Tweakle may have a good response for you....

I'm thinking box squats if you want to go heavy.

ATG/ATF are deff. great if you can do them.... saftey and longevity of your lifting should be priority #1 though, in which case you may need to be very careful and super light with them.

So if box squats end up being what you go with, just sub. full squats for box squats in Rippetow's program.

Good to hear another person is going back to basics And best wishes with the hip man.

 

[petpre61]

go for the as deep as possible squats with light (but progressing) weight.
squating deeper and deeper will get you back your lost ROM. not sure how
much but every inch is a success.

 

[Czar87]

Go for box squats, just below parallel. They are great and i think better for strength training.