Due to an injury and arthritis, my doctor has recommended that I do not do back squats - he's cleared me to work out and lift, but no back squats. I loved doing the 5x5 by squats are key with that program. Any suggestions on what I should do?
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06-26-2012, 09:38 AM #1
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06-26-2012, 09:40 AM #2
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06-26-2012, 09:47 AM #3
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06-26-2012, 10:26 AM #6
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06-26-2012, 10:41 AM #7No brain, no gain.
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06-26-2012, 11:17 AM #8
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06-26-2012, 01:46 PM #9
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06-26-2012, 06:54 PM #11
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well theres plenty of substitutes for back squats i think. hacks are great, front squats, step ups are awesome and also mongolian squats are a killer. basically you can set a small barbell or hold db's, whichever is easiest for you, probably db's so it doesnt hurt your back. set a bench behind you and place your toe on the bench behind you, make sure your front foot is a bit in front of your body. now just lower like a lunge, but go deep. you'll feel these everywhere the next day. give it a try.
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06-26-2012, 08:21 PM #12
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06-27-2012, 04:45 AM #13
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06-27-2012, 05:40 AM #14
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06-27-2012, 06:24 AM #15
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06-27-2012, 07:28 AM #16
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06-27-2012, 01:21 PM #17
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06-27-2012, 03:07 PM #18
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06-27-2012, 04:02 PM #19
FWIW
I have periodic issues with back and get the same advice to avoid the compression in squats
Discovered the dumbbell squats and can manage them with no back pain at all
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06-27-2012, 05:22 PM #20
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06-27-2012, 05:43 PM #21
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06-27-2012, 06:39 PM #22
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i think hack squats or one-legged squats could be a good substitue; even though one-legged squats are still considered "back squats", it puts a lot less stress on your lower back from doing a lighter weight while still being able to train your legs like-wise
this guy got pretty good gains doing one-legged squats
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06-27-2012, 06:41 PM #23
There are several substitutes for back squats. However, it is important that you get clearance from your doctor before you adopt any of the possible alternatives to the back squat. There are several leg exercises which can help you achieve optimal results even while you no longer do the back squats. Specifically, you can do weighted step-ups, lunges and dead lifts. You may also consider airplane or pistols squats and as mentioned in these thread, front squats.
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06-27-2012, 06:58 PM #24
Op,sometimes doctors don't understand/comprehend what lifting is.My neurosurgeon told me to never lift anything over 20kg,(for a surgically repaired disc),but my 5yr old girl weighs more than that.
I have found backsquats and deadlifting the best for managing my pain levels and increasing my strength.Start light, work slowly,and try and have reasonably good form and you will make progress.
Ask your doc what he thinks would be a safe amount to lift with and start there.Even if you increase the weight by 2lb a month,that is 2lb more than you lifted last month.
Just my opinion.
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