Loading the Spine in the Morning

Training Powerlifting
1

i’ve recently switched to first thing in the morning workouts in an effort to reclaim some level of physical activity in my schedule.

problem is, despite extended warm-ups my spine still feels funny when I squat and deadlift (not in the same workout).

i also feel so much weaker in the morning (all lifts).

am a med student and recently learned cortisol is highest at 8 AM for most people. people think this is why i feel so weak?

more importantly, what are ways that you’ve made early morning workouts work for you? advice/tips/strategy?

2

The spine is most hydrated during the first hour or so after rising- much less tolerance to flexion and extension.

Not much to get around it.

3

About the only thing you can do is get up earlier so that you have a few hours to get revved and compress the spine by having the vertebrae stacked. Sounds as though you’re pretty busy and may not be able to afford that time awake however.

And early morning weight training workouts never have worked for me. Cardio-based did, though Those made the rest of the day feel much less stressful.

4

agreed. most hydrated in the morning (also why you’re tallest in the morning) and the only thing you can do is get up earlier. That’s what I do if I have to lift early in the morning, or if I’m pulling two-a-day training sessions.

I have found that about 2 hours works well for me. 1.5 if I have to push it is fine, but any less than that is not good in my experience.

5

I lift first thing for squats and pulls, if I dead I do it last. For squats clean pulls etc, I am better at 7.30 to 8.00am than at 6.00pm after work.

I am a competitive master thrower in top 20 of world rankings, so age also makes me more careful.

Took me a while to get used to it.

Only thing I would not do is heavy round back GMs in the morning.