Rippetoe tweak

[James30]

Originally Posted by kethnaab

That being said, "old farts" like me simply cannot squat hard and heavy 3x per week. If you are older or have had problematic knees, you may find it necessary to make adjustments and make Wednesday a "light" squat day, or perhaps skip squats on those days altogether and perform another exercise (not recommended).

I've been Rippetoeing for 2 months now and am thinking about overhead squatting on Wednesday.

Good idea?

I do have several fused vertebra in my lower back, but I"ll assume my inability to currently complete the movement is due to a lack of hip and/or shoulder flexibility.

Will increased range of motion come just with practice?

[SumthinOrNuthin]

Maybe you should speak to your Doctor first?

[Dave76]

There's not a problem with changing the squats as far as the program goes.

I don't know anything about back problems.

[JRT6]

Try the leg press. Overhead squats are great for the core but I can't hold enough weight over my head to get a leg workout.

[yns_hick]

Originally Posted by JRT6

Try the leg press. Overhead squats are great for the core but I can't hold enough weight over my head to get a leg workout.

I dont think the leg press is going to help the OP. Leg press doesnt help the core muscles that the overhead squat touches. I suggest doing overhead squats using the bar, no weight, and slowly add weight over a period of time. Youll find your limit soon enough. But as said before id consult your doctor first considering your back problems.

Tha said, I am in the same boat as you JRT6. My legs/lower back are so weak I cannot perform squats with good form without feeling pain. I have been using the leg press and lower back exten. machines to try and strengthen those muscles until I can do a squat without pain. Hate to mess with the program, but when youve left yourself get this far outta shape what choice do you have. You have to start somewhere.

[Dave76]

Originally Posted by JRT6

Try the leg press. Overhead squats are great for the core but I can't hold enough weight over my head to get a leg workout.

Yes, but he's only talking about overhead squats on Wednesday. The whole idea is to give your legs a rest on that day. At some point, heavy squats three days per week will beat you down. One of the very first changes to be made to the Rippetoe routine is to squat lighter on Wednesdays. I chose to do front squats.

Originally Posted by yns_hick

That said, I am in the same boat as you JRT6. My legs/lower back are so weak I cannot perform squats with good form without feeling pain. I have been using the leg press and lower back exten. machines to try and strengthen those muscles until I can do a squat without pain. Hate to mess with the program, but when youve left yourself get this far outta shape what choice do you have. You have to start somewhere.

I understand, but the best way to improve an exercise it to do that exercise. Even if you have to do air squats with no weight at all, I'd suggest you do squats. There's nothing wrong with using the leg press and lower back machines to get your strength up, but at least practice on the squats. At some point, I think you'd be better off dropping the machines and using only squats. I just may take some time to get there.

[JRT6]

Originally Posted by James30

I do have several fused vertebra in my lower back, but I"ll assume my inability to currently complete the movement is due to a lack of hip and/or shoulder flexibility.

That is why I recommended the leg pressing. Last thing James wants to do is over use his back just to squat. I don't doubt that the overhead squat is a great workout.

[James30]

Sorry, I should have mentioned that I've been given the medical OK (and encouragement) to train.

I don't expect to get much of a leg workout with the overhead squat for some time (I'll be using a golf club as a bar), but it seems a great exercise for building flexibility:

http://www.danjohn.org/overhead.html

http://www.dragondoor.com/articler/mode3/295/

I appreciate the advice that the best way to improve an exercise it to do that exercise. I'm thinking, based on the crossfit standards, to do 50 reps in as many (few) sets as required. That seem reasonable?

http://www.crossfitnorth.com/article..._Standards.pdf

Thanks, everyone.