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yannick
Apr 5, 2009 - 6:51PM
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Moderate squats and deadlifts for lower back strenght
After one full year or recovery meaning good diet, glucosamine supplementation, collagen, streching, inversion table, infra red sauna and my life saver prolotherpy i just started weight training again.
I want to get back into martial arts, and my medical doctor told me that aki jujitsu would be better then karate, but there are some projections to the floor and for that i need to build a strong lower back.
I started squatting and deadlifting with moderate weights meaning around 150 pounds per lift for 8 reps with perfect forms and lifting belt.
I do this on leg day once a week and i still use my inversion table after each workout.
I was wondering is that is any good i am a bit afraid to reinjure my lower back.
Thanks everyone prolotherapy ROCKS, my medical doctor which is a sport doctor has well told me there is no problem has long has i dont do dumb things like before getting 505 pounds on my back yagggg how dumb could i have been.
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awaq
Apr 5, 2009 - 8:34PM
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Re: Moderate squats and deadlifts for lower back strenght
IMHO, I would lose the back belt and develop your own back belt i.e. the inner corset. Read Dr. Stuart McGill's books. Belts are okay when coming off an injury but not to recover from one. They force you to use you abs in bad ways. Something like bulging out your abs for support against the belt when you would never do that belt-less.
You would never want to use a belt for long term use either.
Here's some articles:
http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=158
http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=361
For comparable to 150# I just knock off 60 deep knee bends in 1 min. Or single leg and hold a 30# dumbell. You can get strong with high reps but problem is you bulk up too.
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yannick
Apr 5, 2009 - 10:00PM
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Re: Moderate squats and deadlifts for lower back strenght
Thank you very much for this reply i will check out theses links i know the dragondoor website its quit good has well.
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yannick
Apr 6, 2009 - 8:10PM
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Re: Re: Moderate squats and deadlifts for lower back strenght
Scratch that belt are in again, i spoke to many people who got some back pain, back injury and they told me to protect my back.
I am not planning in doing a 300 pound squat nor deadlift, and even if i wear my belt i still feel the lower back muscle has worked hard.
Also inversion table for 10 minutes after each training session.
I would feel really stupid to reinjure myself because i did not put on my belt.
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yannick
Apr 7, 2009 - 5:24PM
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Re: Moderate squats and deadlifts for lower back strenght
Spoke to my girlfriend and she also wants to train legs, so we will buy a leg press hack squat combo machine.
I am scared of re-injuring myself, i can also buy a hyper extension machine to work the lower back, and do a good ab program.
Along with my invesion table i should be fine.
Anyway you put it squats and deadlifts put a lot of pressure on the spin and i did injure myself doing thoses 8 years ago.
