21 Aug Back Friendly Leg Strength
Back injuries happen when you’ve trained hard and long enough. While I will be the FIRST medical professional to tell you that heavy training should not be avoided and that long term back strength is great for your health, there are times where athletes need to alter training to decrease loading on their low back. But what if we want to continue to improve strength & performance while unloading the back? Enter my favorite BACK FRIENDLY LEG STRENGTH EXERCISES.
Sometimes we just need to give the back a break from heavy loading even though we are injury-free. And some athletes need to increase their leg strength relative to their back. Enter BACK FRIENDLY LEG STRENGTH exercises.
For those with back pain please don’t consider this medical advice. Instead use these exercises as conversation starters with your medical provider. (thanks internet fools for making me add disclaimers)
Without a doubt, this is my favorite exercise to prescribe for those needing to unload the back. The belt squat is a leg CRUSHER with little stress on the back. There are several machine versions of belt squats which allow for a variety of strength & conditioning movements but these can easily be performed with a few boxes and a dip belt.
BELT SQUATS are a fantastic way to work on leg strength without significant loading on the spine. Making it a great assistance exercise or move to use when rehabbing from a back injury. So why do I say without "significant loading of the spine"? Great question. Unfortunately the internets are full of people who pointed out last time that in fact the spine is loaded with the weight of your upper body, head, and that the activation of your spinal erectors will create some loading through the spine. What the internet needs is more people using common sense and less trying to prove how smart they are. Thanks @strengthempiregym for having me out to train! @realmattwenning belt squat machine ----------------------------------------------------- TheBarbellPhysio.com Improving the worlds of athletic performance, injury prevention, and rehabilitation. Rehab services @carolinasportsclinic #CrossFit #mobility #fitness #weightlifting #functionalmovement #charlottefitness #thebarbellphysio #BulletProofMobility #heavysquatsfixeverything #masterthesquat #physicaltherapy #physiotherapy #ClinicalAthlete #cltcrossfit
Sled Push / Pull
Sleds don’t get enough credit in the strength world. Due to the concentric nature of muscle contractions with sled work they don’t produce much muscular soreness. And while they do load the spine, most athletes needing decreased back strength still tolerate sled work greatly
Glute Ham Raises
A killer for the hamstrings and glutes, this machine allows for seriously strengthening without significant stress on the spine.
Also see GHD Hip Extensions
Hip thrusts are a great glute strengthener with the benefit of having low compressive forces through the spine. Give these a try whether injured or healthy to bring your backside up.
Reverse Lunge Variations
By altering how much assistance the back leg is able to give (by keeping the foot flat or not allowing that foot to touch the ground at all) you can turn the reverse lunge into an absolute monster of an exercise. One you get really strong, adding very little dumbbells or kettlebells will keep this exercise ridiculously tough.
You can find multiple variations of the reverse lunge in THIS ARTICLE.
Band Hip Hinge
By using a band to resist the lockout of the hip hinge, you can keep lower body tension high without having to add more compressive and shear forces through the spine. Banded hinge movements are highly underutilized.
Glute Band Marches
Don’t say I didn’t warn you before trying these….band glute marches will absolutely light your butt on fire. Try to stay as upright as possible and grab a med ball to hold during the marches if you want to kick it up a notch.
Nordic curls should be a staple in the programs of most athletes since numerous studies have shown it to lower the incidence of hamstring strains. It also happens to be an absolutely killer hamstring strength exercise.
Nordic hamstring curls are a fantastic exercise for building hamstring strength. And many research studies have shown huge reductions in hamstring re-injuries i athletes that perform them (Peterson 2011 showed 85% reduction). Usually these are done with eccentric only, and the athlete catching themselves when they can no longer resist the lowering. Shown here I use a band to assist the return to upright. Nordic curls are part of an upcoming article I'm putting it with @strengthcoachtherapy that you'll want to check out! Try to maintain a rigid torso with fully extended hip during these but as you can see with my form, this is very difficult.
This squat variation will light up your quads without needing much weight. Don't let looks deceive you, this exercise SUCKS.
Spanish squats shown here make a great quad finisher as well as a way to work quad strength with decreased loading of the patellofemoral joint as well, making this a great squat variation to use in rehab (although yes it is not "proper" squat form). With this variation, the band also resists terminal knee extension, keeping tension on the quads throughout the motion.
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