Strength Training – Substituting lifts

[Brown9554]

Hi Lynda,

I've been saving a bunch of questions, so expect a flurry of them from me, sorry.  I am in week 10 of the Masters X-Country Base Plan, and am finding that the squats, dead lifts, and power cleans are aggravating a chronic lower back issue that I've been managing for some time.  My core strength seems decent – I can plank for 3 minutes no problem, and the other major muscle groups can manage the weight fine, but the lower back barks loudly, and takes days to settle down to its usual low growl.  So, even with a relatively light weight for the 3×12 squats (135lbs), I am having trouble. 

So:

– can I substitute leg press for squats?

– is there any good substitute for dead lifts and power cleans, other than doing them with very light weight?

– other things I can add to my core routine to gradually build up what I'll miss if I drop dead lifts and power cleans?

 

Separately, I am adding extra hip flexor and hamstring stretching to try and manage the back problem, and will be looking into chiropractic and trigger point therapy.

[Lynda]

Questions are great! That's what feeds this forum!

Never do any exercises that aggravate any chronic issue! If you can do the same work with the leg press machine and keep your back happy that is great. Do it.

I do not know what is the issue with your back. There are many rehab and strengthening options, one of which will be most appropriate for you. I recommend seeing a sports focused physical therapist for an on-hands exam and personal core training recommendation. For example, some athletes will do well with static exercises such as planks for core strengthening depending on their back issue.

Miss out dead lifts and power cleans instead of irritating your back. 

I hope this helps,

Lynda

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