Rack pulls good for lower back rehab?

Discussion in 'Fitness & Nutrition' started by disblohs, Aug 6, 2007.

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  1. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    I fucked up my back awhile ago and recently I really started taking rehabing it seriously. I ice it every day, do mobility work (bird dogs and things from the magnificent mobility dvd), and I'm doing a lot of core work. It seems to be at ~90% now as far as recovery.

    I want to work deadlifts back into my lifting as soon as I can and I'm wondering if rack pulls would be a good way to ease back into it. The reason I think they'd be much better for me than pulling from the floor to start is because I've always had a problem with my starting position for the deadlift. I find it very difficult to begin the lift with an arch in my lower back and I feel like rack pulls would make it much easier to keep good form.

    Thoughts?
     
  2. rebs

    rebs shares AIDS OT Supporter

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    i would just do light deads and get that starting position down, You can do rack pulls AS WELL.. But i wouldnt neglect a known weakness
     
  3. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    me three :hug:

    I just started parallel squats and deadlifts again. About 4 months ago doing bodyweight A2G squats would be painful.

     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Many people would be better off doing PROPER rack pulls than doing full range deadlifts. By proper rack pulls I mean contracting the glutes to lock the weight out and not leaning back/hyperextending the lumbar spine.


    The key things to returning from or preventing a back injury are:

    - glute activation/strengthening (glute clams, glute bridging, x-band walks, birddogs, single leg work - particularly unsupported).

    - building static endurance in the trunk musculature. Goals are 90 seconds for side bridges and 2 minutes for prone bridges and isometric back extension. Also note any discrepancies between the left and right side.

    - hip mobility
     
  5. TZ

    TZ Banned

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    thanks for that
     
  6. JeremyD

    JeremyD New Member

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    I've been doing lots of high rep back extension. I find just keeping the area pumped with blood helps avoid some of the pain.

    Of course ibuprofen, ice, and heat have been an important part of my rehab.
     
  7. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Thanks for the posts guys. Sounds like I'm doing a lot of the right things (working on hip mobility, doing high rep back extensions to get blood in, ice, working on activating my glutes much more), but I picked up some other stuff from this thread.

    Thanks for posting the link to those pictures, BAC.
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Birddogs are better than back extensions. How much single leg stuff are you doing?
     
  9. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Pretty much walking db lunges is the only single leg exercise I'm currently doing. What do you think I should add in?

    I do birddogs everyday and I definitely feel that they've helped with the pain. Sometime last week I felt like the pain was coming back and after doing my rehab exercises,particularly birddogs, the pain was gone.
     
  10. TZ

    TZ Banned

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    What's so great about birddogs
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    http://www.youtube.com/watch?v=hWLg7MrA9y4
    http://www.youtube.com/watch?v=k7TUo1VPuSI

    Bulgarian split squats and reverse lunges are good too. McGill's book covers advanced progressions of birddogs but if you still have pain you probably don't need them yet... or deadlifts either.
     
  12. vtectyper

    vtectyper New Member

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    hey ceaze ive been trying everything to get my glutes activated and taking the pain away from my thighs but nothing seems to work. I always have a lot of scar tissue that I can feel when I use the foam roller. My adductors have probably the most scar tissue from what it feels like when I'm on the foam roller.
     
  13. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Awesome, thanks man. :bigthumb:

    I'm currently doing Purevl's stickied routine. Do you think doing something like the following would be good:

    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets bulgarian split squats 10-15reps
    4 sets leg curl 10-12reps
    3 set single leg db SLDL or db walking lunges

    So substituting bulgarian split squats for leg extensions and single leg db sldl in place of regular db sldl?
     
  14. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    adding single leg stuff and bump for more info!
     
  15. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Ceaze?
     
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