Results 1 to 9 of 9

  Click here to go to the first staff post in this thread.   Thread: What do you do if you hurt your back?

  1.   Click here to go to the next staff post in this thread.   #1
    Active Member

    Array
    Sticky's Avatar
    Join Date
    Feb 2010
    Location
    Brissie
    Posts
    6,716
    Mentioned
    20 Post(s)
    Tagged
    0 Thread(s)

    Default What do you do if you hurt your back?

    I busted my back on my deadlift session last week, its not bad, but I wont be deadlifting for 2-3 weeks.

    I won't be squatting for a week or so either.

    Back injuries shouldn't be, but generally are, apart of powerlifting. What you do next, with your body and mind, will determine your return to the platform.

    Ill be loving the Belt Squat and Hammy curl machines sick for the next couple of weeks.

    Here's something i ironically wrote a few weeks ago............. Having not had any back issues for about 7-8 years.



    Squat Alternatives For Bad Backs


    If you ask 100 athletes what they consider healthy, you get 100 different answers. But bodybuilders, health coaches, and fitness fanatics agree on one thing: squats are a the king of lower body exercises. The undefeated champion: the barbell back squat should be on everyoneís priority list, But if youíre squatting in pain, stop pushing through it like a chump. Listen to your body, itís trying to tell you something. If you suffer from lower back pain, squats are not necessarily the solution, here are some great variations that you can try.


    1. Belt Squat Machines

    The Valhalla Strength Belt Squat Machine is designed specifically to target the lower body, without any load going through the spine. Lifters of all heights are able to use this machine.
    It is king over exercises like the leg press for a number of reasons, but at the very top of the list is specificity.
    using the Belt Squat, you are still squatting!






    2. Lunges, Split squats, Bulgarians.

    We also recommend the split squat, ideally with dumbbells in one or each hand.
    This is a great unilateral leg building exercise, which will have you working on your core and stabilisers as well.


    3. Leg Press.

    If your gym doesnít have a belt squat yet, the leg press can be a worthy alternative.
    It minimizes the load that goes through your back, whilst still letting you load up the quads.



    4. Front Squats

    Once you are moving pain free in day to day life, adding Front Squats back into your training program will be the first step in to full training again.
    There are many reasons why front squatting can be a better alternative to back squatting if you have a sore back, such as;
    1. Reduced spinal loading Ė Less weight is required for an effective front squat workout.
    2. More vertical torso Ė Having you more vertical in the squat puts less load through the spine.
    3. Increased core activation Ė Having the weight in front of your body forces you to brace tighter, further protecting your spine.




    5. Isolation Machines


    Machines are a great way to still load the lower body, without any load going through your back.
    Exercises like the leg extension, hamstring curl, glute/ham raise (GHR) are all great exercises which will allow you to continue training, without going through the pain.
    Squats may be the king of leg exercise but if you are experiencing back pain, stop pushing through the pain or worse yet, giving up!




    Start trying out some of these squat alternatives, building stronger legs and looking after one of your most valuable assetsÖ Your back.
    Need to buy a Bench, Belt Squat Machine or Wrap Roller? All things powerlifting Hidden Content
    Want to get real strong? Hidden Content Hidden Content
    is where it's at!





  2. __________________

    Ausbb Sponsors
    littleblokefitness new and used home gym and fitness equipment at great prices
    Iron Tanks Apparel Gym & Fitness Apparel
    BioFlex Nutrition Bioflex Nutrition, Australia's Purest Supplements
    Bulk Nutrients 100% Pure bulk Nutrients
    Flex Fitness Equipment fitness Equipment Specialists | warehouse direct
    Iherb code : code ZSG863 iHerb.com - Vitamins, Supplements Natural Health Products

  •   Click here to go to the next staff post in this thread.   #2
    Fucked up Kunce

    Array
    Shrek's Avatar
    Join Date
    Aug 2008
    Location
    Pluto
    Gender:
    Posts
    54,575
    Mentioned
    598 Post(s)
    Tagged
    1 Thread(s)

    Default

    That belt squat machine looks gnarly?
    Got any more pics?
    Iherb promo code ZSG863Hidden Content Hidden Content


  •   Click here to go to the next staff post in this thread.   #3
    Active Member

    Array
    Sticky's Avatar
    Join Date
    Feb 2010
    Location
    Brissie
    Posts
    6,716
    Mentioned
    20 Post(s)
    Tagged
    0 Thread(s)

    Default

    It’s awesome.

    I don’t, but I’ll take a good vid when I’m ok to get back to the gym.

    Been on home rest since Saturday.
    Need to buy a Bench, Belt Squat Machine or Wrap Roller? All things powerlifting Hidden Content
    Want to get real strong? Hidden Content Hidden Content
    is where it's at!


  • #4
    Registered Rustler

    Array
    0ni's Avatar
    Join Date
    Jul 2011
    Location
    Adelaide
    Posts
    11,391
    Mentioned
    84 Post(s)
    Tagged
    0 Thread(s)

    Default

    It's also good for people with short hamstrings or short torsos to get in extra leg work as your scapulae doesn't have to be over the centre of gravity
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



  •   Click here to go to the next staff post in this thread.   #5
    Fucked up Kunce

    Array
    Shrek's Avatar
    Join Date
    Aug 2008
    Location
    Pluto
    Gender:
    Posts
    54,575
    Mentioned
    598 Post(s)
    Tagged
    1 Thread(s)

    Default

    Quote Originally Posted by Sticky View Post
    Itís awesome.

    I donít, but Iíll take a good vid when Iím ok to get back to the gym.

    Been on home rest since Saturday.
    Did you make it?
    Iherb promo code ZSG863Hidden Content Hidden Content


  •   Click here to go to the next staff post in this thread.   #6
    Active Member

    Array
    Sticky's Avatar
    Join Date
    Feb 2010
    Location
    Brissie
    Posts
    6,716
    Mentioned
    20 Post(s)
    Tagged
    0 Thread(s)

    Default

    Quote Originally Posted by Shrek View Post
    Did you make it?
    Yep, Sold 47 so far.

    3 left in stock to round me out to 50!

    Today is exactly 1 year since the prototype was finished. It popped up on FB Memories today.
    Need to buy a Bench, Belt Squat Machine or Wrap Roller? All things powerlifting Hidden Content
    Want to get real strong? Hidden Content Hidden Content
    is where it's at!


  •   Click here to go to the next staff post in this thread.   #7
    Active Member

    Array
    Sticky's Avatar
    Join Date
    Feb 2010
    Location
    Brissie
    Posts
    6,716
    Mentioned
    20 Post(s)
    Tagged
    0 Thread(s)
    Need to buy a Bench, Belt Squat Machine or Wrap Roller? All things powerlifting Hidden Content
    Want to get real strong? Hidden Content Hidden Content
    is where it's at!


  •   Click here to go to the next staff post in this thread.   #8
    Fucked up Kunce

    Array
    Shrek's Avatar
    Join Date
    Aug 2008
    Location
    Pluto
    Gender:
    Posts
    54,575
    Mentioned
    598 Post(s)
    Tagged
    1 Thread(s)

    Default

    Thatís a damn nifty piece of equipment there. I love it.

    Have you got a patent on it?
    Iherb promo code ZSG863Hidden Content Hidden Content


  •   This is the last staff post in this thread.   #9
    Active Member

    Array
    Sticky's Avatar
    Join Date
    Feb 2010
    Location
    Brissie
    Posts
    6,716
    Mentioned
    20 Post(s)
    Tagged
    0 Thread(s)

    Default

    Nah, this is my design, but I didn’t invent the concept.
    Need to buy a Bench, Belt Squat Machine or Wrap Roller? All things powerlifting Hidden Content
    Want to get real strong? Hidden Content Hidden Content
    is where it's at!


  • Tags for this Thread

    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •