Lower back problem crew, rack pulls?

Discussion in 'Fitness & Nutrition' started by Buzz Killington, May 19, 2008.

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  1. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    It seems as though I need to take a pass on DLs for a while. Maybe a long while.

    Has anyone with a fucked up back found rack pulls to be an acceptable alternative?

    Or should I just write that movement off altogether?
     
  2. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    it's weird to know i have severe back problems when i was in my teens, but DLs now don't affect me at all

    how frequently were you DLing?
     
  3. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    1-2 week.

    I have not done much of anything related to deads in a month except some light (135) attempts to basically stretch. I reinjured it again lifting up a trailer full of logs and I just need to let it be I guess.
     
  4. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    try 2 weeks on 1 week off, doing it only once a week.
    don't forget to warmup properly.

    is your form alright?
     
  5. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Working on my form :o

    Actually, adjusting my form is what really re-fucked my back. Like a dumb fuck I decided to change form on my max (315 :hsugh: ). I should probably print that shit ceaze posted.
     
  6. Simple

    Simple Sexy Beatch

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    pull heavy triples or 5s until you get your form down. now that you've re-aggravated your shit re-hab it.
     
  7. Jeff Merr

    Jeff Merr Elite Member

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    Ice/foam roll/rest.
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    brisk walking
    birddogs
    planks
    side bridges (note differences between left and right sides)
    side-lying clams
    glute bridges
    lunges

    also watch the single leg deadlift video i posted
     
  9. Toda Party

    Toda Party .....

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    Rack pulls actually bother my lower back. Pulls from the floor don't.
     
  10. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Question: many of the excercises I already do seem to replicate what those excercises are designed to accomplish, but with much more weight.

    E.g., single leg glute kickbacks (machine); hip adduction/abduction; cable twists with a D-grip at waist level; side bends; woodchoppers.

    Am I correct?
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    You can use more weight on the glute machine because you don't have the stabilization requirements that you do with the exercises I listed. It's been shown that muscular endurance—not strength—is what prevents back injuries anyhow.

    For the torso you want exercises that teach your body to prevent movement rather than create it, such as suitcase deadlifts instead of side bends and Pallof presses instead of cable twists.

    The adductor/abductor machine just causes dysfunction.
     
  12. Mystery Guest

    Mystery Guest New Member

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    I do rack pulls instead of DL'ing b/c of lower back issues. Just started 2 mo ago, and progressing nicely. Pulled a 405 last week, which was a new PR for me. I still get tightness in my lower back from RP's though.
     
  13. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I started some of the stuff Ceaze suggested today. We'll see how it goes.

    If I can't pull 350 in two weeks I'm suing.
     
  14. Mr. Badass

    Mr. Badass New Member

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    rehab it with massage and back extensions
     
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