Tired of getting injured

[cosimnot]

@wally1648 Form-wise I don't like that OP is looking down on the backsquats and the cushiony shoes are probably inducing instability. Oversimplifying a touch: OP should squat (a) barefoot, (b) in Chuck's or (c) in proper olympic lifting shoes. (a) is probably for home-gyms only but the other two work in commercial gyms.

Zombie squats are worth trying as they shift the loading a bit away from lower back to mid-upper back and would force OP be a more cognizant of where he's looking, forward lean, etc.

 

[skygirl71]

@wally1648 Your video shows something I've come to notice in my coaching. You've researched and you've practiced, and you're trying to mimick what you've seen and what has looked like good form. Your execution isn't there. It hasn't clicked. You have a minor butt-wink in the video that I imagine gets worse, and yeah you're over extending.

The real answer is professional coaching and professional, individualized programming.

Some people can figure it out on their own, and that's great, but others need to research the best coaching available to them and then bust out the checkbook. I know that sucks to hear especially considering all the charlatans out there, but it is in fact what you need if you continue to deal with injuries.

Also, consider an ART specialist for your rehab. Good luck!

 

[heartboy]

@wally1648 Big belly first. A solid core is everything in the squat. Push knees out as you start to descend, rather than forward. Stay on your heels at all times. On the return, push through the heels using your hips. Do not shift the weight onto the balls of your feet. Not only does your core need to stay tight, but you need to stay tight from your traps all the way down through core, hips, and legs to the ankles. As if you are somehow a flexible rod of iron.

Watch my pre-squat breath and hold, then knees in this older video and you’ll see what I mean.

 

[sw501]

@wally1648 I'd look at adjusting your foot placement until you're able to complete that whole set without getting farther up on your toes as the set progresses. You're fighting your own build to get that depth in that stance and keep your balance.

 

[uzezi]

@wally1648 Back / core not strong enough, legs not doing enough of the work

 

[ej2018]

@wally1648 Lift lighter with more reps. And go way slower. And unfortunately, we can’t all get what we want. You may have to go leg press.

Altjough apparently that’s super bad for ukur lower back too. Depending on who you ask.

 

[estherrising]

@wally1648 I can’t believe what some people will put their bodies through to avoid BSS.

 

[cornflakes60]

@estherrising What’s that

 

[estherrising]

@cornflakes60 Bulgarian Split Squats. It was a joke but, apparently, from the downvotes there are a few folks over-sensitive to questioning the orthodoxy of BB bench, deadlifts and squats.

The sensible take (for an over 30 fitness sub) is if you keep getting injured doing one of the holy 3 weightlifting exercises, don’t be a stubborn mule. Flexibility is a virtue.

There are numerous alternatives to the big 3 that may not be as “optimal” as those 3 but who are we kidding? This guy isn’t going to ever hit his “peak” body. That ship has sailed for all of us unless we started lifting hard and consistently in our early 20s at the latest.

Don’t let pursuit of perfection become the enemy of the good. If you keep getting injured doing squats or bench press then pick something less optimal but it doesn’t sideline you from the gym. And as we age those sidelines get longer and longer and the risk of a permanent injury you can’t recover from, even with surgery, gets bigger.

Kept getting shoulder injuries from BB bench press. Had prior, non weightlifting related, injuries to each shoulder and they are compromised. Don’t do BB bench any more. Hasn’t noticeably effected my gains but it sure is great to be able to sleep on my side again.

I don’t do squats anymore. Injured back once and just no interest in chronic back issues for decades. Seen more than a few people develop opioid addictions directly from trying manage chronic back pain. No thanks. BSS, leg press, leg curls, lunges, etc. all fill in the hole left by not doing squats nicely.

Just saw a super jacked guy at my gym last night doing BSS with more weight than OP is doing BB squatting. BSSs are an excellent exercise and f’ing hard. I do believe there are some that just stick with doing squats way past when they should because their body really just doesn’t like them (this guy’s form is above average, imo). They stick with squats past the time their body is saying “Yo! I don’t like this.” because a) They are the “cool, old school” thing to do or b) They’re scared of BSSs.

BSSs, done hard and heavy, will leave you wrecked and pose a much lower injury risk.

As you age, listen to your body. If you keep doing things that get you injured over and over you’ll be sorry you did and you might (likely) not be lifting anymore when you’re my age.

-Signed mid 50s guy who’s still lifting hard cuz he listens to his body

 

[mikeb34]

@estherrising Not a fan of BSS, but do use single leg box squats and loaded skater squats. Not many appreciate that all of these variations eliminate any possibility of lumber flexion and are more applicable to locomotion etc.

 

[cornflakes60]

@estherrising Ah, of course. I had those programmed in as accessory a while back but started feeling funny in the knee after a couple months, but that was probably attributed more to overtraining than anything else. An effective but brutal exercise, for me anyway.

But I’m kind of in the group you mention. I’ve had AC issues in both shoulders (one was actually from BBBP) that I fixed with PT and kettlebell work. Im still benching, but did a major form correction and no longer have shoulder pain. Still have minor yet recurring lower back stuff from years of long drives and some work where I was in a car for 6+ hours a day - likely exacerbated by BS. Neck strain from a super grindy rep on the bench trying to hit a PR (I did hit it but at a cost) but that has steadily gotten better.

But if the goal is health and longevity, even strength, these things can be achieved without ever even touching a barbell. However, barbells are fun.

 

[wally1648]

@estherrising I understand where you're coming from. I also have a couple exercises I've dropped because they either don't feel good for me (incline BB press, BB OHP, leg extensions, ...) or I can't seem to develop a good mind muscle connection with (dips, close grip bench press, overhead extensions).

As for getting jacked/huge/whatever - I have absolutely no interest in getting my legs bigger than they are. It's not evident in the video, but my legs are bulkier compared\* to the rest of my body (even more when I gain weight) so I don't really want them grow bigger.

The reason I like squats is because they feel amazing - not only when I'm doing them but throughout the whole day. I leave the gym feeling my body alive and full of energy. (this should count as listening to your body as well, right?)

You're definitely correct in the sense that I can't keep going on this path - but I want make sure I'm doing everything I can to correct it - that's why I'm here asking, see if anyone else went through this and what measures they take to fix it.

PS: it's not the BBS, it's you telling us we're avoiding X exercise

 

[h0peful4change]

@wally1648

I can't seem to develop a good mind muscle connection with

That's a pretty poor reason to drop an exercise, given that MMC is basically a non-factor.

 

[wally1648]

@h0peful4change We all have our preferences, I guess.

I don't see reasons in keep doing something you don't particularly like doing.

Flat BB feels good. DB flat bench, nope.

Incline BB hurts. Incline DB feels great.

Overhead extensions are awkward - skull crushers feel great.

I've given all those exercise above time (months/years) and tried different adjustments. Some hurt, some I just didn't like how they (didn't) felt. I'm only willing to fight for those I do like

There are more than a dozen exercises for each muscle group, and possible even more variations for those exercises. No need to start a discussion over which one is slightly/more better than the other. The best exercise is the one you'll keep on doing

 

[h0peful4change]

@wally1648 If you don't like them or want to, you don't have to. I'm just saying that "good mind muscle connection" is a bad reason to drop an exercise because it's effectively a meaningless metric.

 

[estherrising]

@wally1648 Sounds good and none of it was meant as an attack or criticism.

FWIW, agree with commenters that bracing is the most likely thing worth exploring.

Hope you’ll stay mindful that, as you’ve aged, squats just might not be optimal with your individual spine regardless of how good they make the rest of your body feel.

You seem like a very self-aware guy. Good luck to you.

 

[luisesvelle]

@wally1648 I thought your form looked great. I don't have productive suggestions, but interested to follow to see what you learn. Only thought would be more reps, less weight.

 

[just4paulok]

@wally1648 Your form is actually pretty great. Bar placement is correct, elbow angle stays constant, trunk is upright, depth is good. I’d say to keep your gaze either forward or slightly upwards; this will cue you to lead with your chest and prevent caving in.

A belt and exercises to strengthen your posterior chain and spinal erectors might improve your long term quality of life. For the former, it’ll give you extra support and help you brace. For the latter, heavy rack holds (front and back), weighted back extensions, Jefferson curls, and reverse hyper extensions can help. Rack holds in particular at ~130% of your working weight can help potentiate your nervous system and prepare your body to support weight. Just make sure to do them with the safeties high.

Probably also worth noting that injuries don’t just come from heavy weight, but high volume as well. Squats can be pretty fatiguing either way.

 

[wally1648]

@just4paulok Whenever I try looking forward I feel like I'm losing balance for some reason - it doesn't actually happen, but it feels that way.

To improve my lower back strength & posture in general, I've been doing good mornings for a few months - it's definitely getting better and I highly recommend anyone doing them. Rack pulls & holds is something I will definitely try in the future. Not sure about Jefferson curls - those seem kind of dangerous. Well, everything is/can be if done incorrectly

 

[just4paulok]

@wally1648 Although you generally do want to keep a flat back for most exercises, rounding is dangerous precisely because we don’t typically strengthen in that range of motion, where is where Jefferson curls come in. You can start with just enough to give you a good stretch, but they feel great and really decompress your spine and help with mobility.

Don’t skip on reverse hyper extensions either. If you don’t have a GHD machine, use a standard bench. It’ll look stupid but 3x10 a few times a week will do you wonders for your posterior chain.