Today we're going to talk about lifting legs with a back injury. Let me preface this by saying that if you injure your back, you should talk to an expert about what you should and should not do. However, these are general principles that are true when training legs with a back injury.
First understand that injuries are aggravated by 3 variables. Velocity, range of motion, and load. Basically how fast you're moving, the exercise you're doing, and the amount you're lifting. Always keep this variables in mind, and manipulate them as necessary when navigating through these exercises.
Before doing any lifting I advise you to do some light core exercises just to cue yourself into maintaining core rigidity throughout the movement. We do this with 3 exercises that I picked up from Dr. Stuart McGill in his book, the Gift of Injury.
After you warm up, it's time to get into some lifting.
Let's break this up into 2 different parts. Part 1 will be machine exercises you can perform with a back injury. Part 2 will be free weight exercises you can do with a back injury.
The important thing to remember is that when dealing with a back injury you're trying to maintain core rigidity throughout your lifts. Also remember that when you're dealing with an injury to listen to your body. If it's making the injury worse, don't do it.
00:00 - Intro
00:38 - Velocity, ROM, Load
01:11 - Core Rigidity
02:10 - Machines With a Back Injury
05:11 - Free Weights with a Back Injury
07:00 - Perspective
25 июл 2024
