starting strength gym
Results 1 to 9 of 9

Thread: First deadlifts and squats after back injury

  1. #1
    Join Date
    Feb 2024
    Posts
    4

    Default First deadlifts and squats after back injury

    • starting strength seminar october 2024
    • starting strength seminar december 2024
    • starting strength seminar february 2025
    I'm using Starting Strength to rehabilitate my back. (I was hospitalized due to low back injury.)

    Below are my deadlift and squat videos as I begin my journey.

    I would appreciate any corrections/suggestions that I can implement before I try moving up in weight so I don't end up in the hospital again.

    Deadlift
    Deadlift 2024.08.31 - Google Drive

    Squat
    My ankle dorsiflexion does not permit me to deep squat. I'm hoping that continuing to squat will increase my flexibility and allow me to get lower and lower over time.
    Squat 2024.08.31 - Google Drive

    Thanks in advance!

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    54,593

    Default

    What exactly was the injury? Have either of you read the book?

  3. #3
    Join Date
    Dec 2016
    Location
    Albany, Western Australia
    Posts
    197

    Default

    You need to sort your squat out. I don't really believe your ankle mobility issues. Can you sit in a chair? Most of them would be lower than what you're doing. My old mum can squat lower than that.

    Also, wear a belt. You've been hospitalized for a low back injury. I put belts on from warmup 1 on deads and about halfway through for squats.

  4. #4
    Join Date
    Apr 2023
    Posts
    645

    Default

    Your ankles do not need to dorsiflex any further to reach sufficient squat depth.

  5. #5
    Join Date
    Feb 2024
    Posts
    4

    Default

    L5S1 disc herniation

    Yes

  6. #6
    Join Date
    Feb 2024
    Posts
    4

    Default

    If that's the case, why does my COG shift posteriorly when I squat deeper, even while keeping the back angle correct?

  7. #7
    Join Date
    Feb 2024
    Posts
    4

    Default

    I envy your mum. Sitting in a chair is difficult. I literally fall into a chair to sit because of this issue.

  8. #8
    Join Date
    Jun 2015
    Location
    Garage of GainzZz
    Posts
    3,399

    Default

    Because you’re likely not keeping your back angle correct.

    As for your video, where are your knees going?

  9. #9
    Join Date
    Apr 2023
    Posts
    645

    Default

    starting strength coach development program
    Quote Originally Posted by Brandon Hill View Post
    If that's the case, why does my COG shift posteriorly when I squat deeper, even while keeping the back angle correct?
    As Satch alluded, because a) your back angle is not correct. It is not established early, changes throughout the first part of the lift, and does not become sufficiently horizontal, and b) your knees are not driven out, which means your hip angle cannot close further, which means the only way you can squat deeper is by closing your knee angle, which means your COM shifts posteriorly as the knees lengthen the moment arm between the COM and the midfoot.

    The maximum dorsiflexion required to squat deep is that sufficient to bring the knees over the toes, which you are demonstrating the ability to do here. Shove your knees out and BEND OVER. These are classic bits of SS advice.

Posting Permissions

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