So I recently herniated three discs, two in my lower neck and one in my upper back. It took medication, PT, and 12 weeks of rest to heal. A few weeks ago I started back on my lifting regimen (still not allowed to run) and, at the advice of my PT, I choose to lift with dumbbells for all of my lifts. It has not been a problem except for two lifts -- deadlifts and squats.
For squats I have switched to bulgarian squats with dumbbells which really push my legs -- but progression is slow -- not because of my legs, but rather my arms struggle to hold the weights steady the whole time.
For deadlifts, I just cannot figure it out. My initial thought is that I need to just do the deadlifts with the barbell because that lift needs it. But I thought I throw it out to this community.
1) Any tips on progressing my squats?
2) Any ideas about dumbbell deadlifts?
=================================================================================== I am not restricted with respect to the amount of weight I can lift. The herniation was caused by a combination of running lots of miles (~50mi/week) in minimal shoes coupled with slight muscle imbalances in my back. The PT said that using dumbbells instead of barbells will help prevent muscle imbalances. So my only restrictions are:
asked byCD (26217)
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on October 24, 2012
at 12:58 AM
Possibly look into one-legged "pistol squats" and some single-leg deadlifts while you are still healing. You could also look into dumbbell thrusters and focus on explosive movements. It could also be a good time to work on the glutes and hamstrings in other ways. I'm a big fan of barbell hip thrusters and glute-ham raises.
What's the timetable until they recommend that you can lift heavy again?
on October 24, 2012
at 01:33 AM
i do all my lifts with dumbbells because i work out at home and that's all i have. my legs look like total shit from romanian deadlifts because i use the dumbbells starting at the side of my calves instead of in front of my shins. if you don't mind the bruises on the sides of your knees, i don't mind deadlifting this way. i still get really low to the ground. when i am doing stiff-legged, i just keep the dumbbells in front. i also do diagonal deadlifts and these are perfect for dumbbells.
i don't really have advice for the squat just because i am still working on getting low and i can't do that well with weight.