starting strength gym
Results 1 to 10 of 10

Thread: Squat, OHP, Deadlift - 50 year old with hip issues

  1. #1
    Join Date
    Oct 2021
    Posts
    6

    Default Squat, OHP, Deadlift - 50 year old with hip issues

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Form Check - YouTube

    Can I please get some tips/feedback? Thank you.

    For context, I was in a mountain biking accident in 2018 and had 3 surgeries to rebuild my hips (xray is first clip in video). Wheelchair, crutches, walking stick for over a year, still have a limp I'm trying to ditch. I started doing physio & DDPYoga, pretty much daily since 6 months post accident (did some hydrotherapy from month 4). I couldn't squat (at all, not even bodyweight) in Dec 2020. I started Starting Strength in Feb 21, hoping the weight of the bar would help me get depth. It did, but I started to get knee pain. I can't get my feet 30 degrees or squat with feet wide apart, so have to narrow stance squat. I started knees over toes 14 weeks ago which is helping get my lower body move better. Balancing the 'physio' side of things, I reduced my lifts. I lift Tues/Thurs/Sat. In the week I only do OHP/Bench, on Saturdays I add squat and deadlift. I post all this because I know my form looks poor and the weights are light, but Rip does say that even if you anatomically can't lift properly, you should still lift. And I am making progress, albeit slowly. Lastly, I weighed 165lbs in Jan, I'm 195lbs now.

    Thank you to anyone who reads this and in advance of getting any replies.

    Rich.

  2. #2
    Join Date
    Oct 2016
    Posts
    52

    Default

    Hi Rich, first off good on you for not giving up, man. I lost my leg just below the knee back at the tail end of 2019, so I can relate to your situation a little bit. Very different situation but I can relate some. Do you have any videos of your bodyweight squat? Are you able to get more depth with a bodyweight squat? While form will never really be "perfect", we want to try and get to a below parallel squat. I don't know what your hips are capable of, so perhaps you can't get lower.

    Similar suggestion for your press. How does it look with just the bar? I did seated presses for quite awhile while recovering from my accident, so that is always an option if our lower half makes pressing correctly difficult.

    I am not someone who has experience with injuries like you've had, so take these thoughts with a grain of salt. My overall thoughts on your situation is that it is better to perform the movements properly with less weight.

  3. #3
    Join Date
    Jun 2014
    Posts
    1,541

    Default

    Moved over to the Managing Injuries forum. That looks like a ton of hardware in your hip. The guys over here may have some suggestions.

    Is that the lowest your knee pain will allow you to go?
    I would not wear dark clothes in a dark gym space, and try to get your whole body in the frame so we can see what's going.

  4. #4
    Join Date
    Sep 2014
    Location
    Chandler, AZ
    Posts
    935

    Default

    You're a tough guy, Rich. I don't have any advice, just wanted to express my admiration. Good luck with your progress!

  5. #5
    Join Date
    Oct 2021
    Posts
    6

    Default

    Thank you for the comments. I’ll try and re-shoot some video with either body weight or just the bar (and better clothes). The surgeons cut through my glutes pretty deep, and being in a bed/wheelchair meant I lost a lot of muscle from my legs. I have trouble getting below parallel and when I do cant get up again unassisted. I have a slant board and am working on sets of 10-20 body weight squats on that, and seeing some progress. I’ll keep trying and post an update soon. Cheers.

  6. #6
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,562

    Default

    High-rep squats are not going to be productive for more than a couple of weeks. Get back under the bar with 5s ASAFP.

  7. #7
    Join Date
    Oct 2021
    Posts
    6

    Default

    Will do. I have bloody Covid, but I’ll be back to it soon.

  8. #8
    Join Date
    Oct 2021
    Posts
    6

    Default

    Squat 17 Dec 21 - Form check - YouTube

    I'm still working on bodyweight squats to increase depth. This morning I thought I'd give the bar a shot again; I wasn't going to film it but figured what the hell. That table is 37cm/14.5 inches tall. I'm going to cut the legs down an inch; I find it useful to have something to aim for to gauge depth.

  9. #9
    Join Date
    Oct 2021
    Posts
    6

    Default

    Squat 17 Dec 21 - Form check - YouTube

    I'm back under the bar, using a table to gauge depth. I've since cut the table legs down another 20mm to get more depth.

    Thoughts?

  10. #10
    Join Date
    Oct 2021
    Posts
    6

    Default

    starting strength coach development program
    Form check May 2022. - YouTube

    I’m still working on it. Squatting to full depth, on a slant board, holding for 10 seconds, then getting up. Once warm, doing my squats. Video is last set of 3 at 82kgs. Any comments on form gratefully received. Even if just to say it’s all shit and I should spend more time reading the book.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •