DUDE. I can do trap bar deads!!! Awesome man. I actually did them and they made my back feel better because of how warmed up it got. Awesome ty.
Squats still causing me pain so I think I will try box squats and see where that gets me.
As for goblin squats…isn’t that way too little weight with just a dumbell?
ive been dealing with back pain for years. What caused it was regular deadlifts, i had to round my lower back to grab the bar, it wasnt a form or mobility issue, my body symmetry just wasnt right for it. Over the last 8 years ive had pains raging from tolerable to barely being able to walk.
This is what cured it 100%
-eliminating conv deadlifts
-eliminating back squats
-adding spinal decomp exercises/stretches for 30secs-2mins for 5-10 times a day
My new lower body exercise selection consists of the following:
-trap deadlifts
-back extentions
-lunges
-GHR
You can go as heavy as you want, add bands, modify the tempo, etc.
In the end you should just wanna be a better athlete and if an exercise hurts you then it doesnt make you better. Ive never felt as strong as i do now. My routine basically consists of my own “big 3” with their assistance
Strict standing press (dips, lateral raises)
Weighted chins ups (bw chin ups, face pulls)
Trap deadlifts (ghr, back ext, lunges)
I think core work and cardio can be added when you got the time and energy for it. My fav are ab roller, boxing and hill sprints.
I like the idea with trap bar deadlifts instead of conventional
Anyone think front squats or goblet squats could be a reasonable option for someone who cant do back squats for this reason?
Ive tried front squats and they worked fine, but lunges ghr and trap dl cover everything for me and guarantee i stay injury free
That’s great! I miss conventional DL, but the hex bar at least lets me continue deadlifting. Goblet squats are not meant to replace back squats (progressive overload grinds to a halt rather quickly), but they are better than not squatting at all. That being said, a 5x10 session with a 120lb dumbbell is quite exhausting, so they are not without merit.
I forgot to mention in my initial reply how important the various forms of loaded carries are to my spine health; I do them every Friday, and they help a great deal. I also forgot to mention hip thrusts (be careful on form), which help keep the posterior chain strong. I also do those every Friday after loaded carries.