Your body is never balanced, nornis it supposedly to be
Sure, especially eccentric strenght lowers the risk of injury
It may, but pain does not equal damage, and damage does not equal pain.
I did not discount guys who know their shit. I discounted the money grabbers and people who have failed to keep up with science
That is a really poor argument because accidents happen, and even if it is not related to your “dysfunction” the coach would be blamed. It is a way of making sure you don’t lose your clients.
Take a look at Barbell Medicine (two doctors if titles were to matter) Ben Cormack (physical therapist) and painscience website. All of them would tell you to squat away my dude.
Credentials don’t define your worth, but I study physical therapy and have coached people for years now. For the record, zero injuries, several people who could set a national record in either one of the powerlifting lifts or weighted pull-up. Also, I actually read studies instead of parroting “ancient wisdom” and folk models.
i’d like to temper that statement a little. pain might not equal damage, but it could be a warning signal that something is wrong and that damage might occur if pain is ignored.
i read an article at t-nation where the author suggested something like (pain scale 0 = no pain, 10 worst pain):
if you experience pain > 5, stop doing it
if you experience pain <= 5 but pain increases, stop doing it
if pain persists after the exercise, stop doing it
but pain <5 that doesn’t increase and that subsides after the exercise is completed, that’s good to work with
this rule of thumb has worked well for me, i hope it can be of use for you as well
This I can agree with. If you have pain but it doesn’t interfere with your session, go ahead. If it’s so bad that your performance suffers, go home and try again another day. I’m not going to force anyone to train through pain
@danteism I dont think its healthy at all. Plus if I’m mainly using my right leg in the squat I’m not utilising my body to it’s full potential. My hip health is getting worse and worse and it flares up the most after squatting/during. Because my left side is tight+weaker so I rely on the right side and use that more. My left hip/glute to my calf is constantly knotted up, I cant activate my left glute either and my hip crackles and pops alot. So squatting is just going to keep worsening whatever issues there is until I fix
I havent told him. I’m seeing him today at his gym though
This I missed when reading. You could try switching to a close variation of the squat for a bit longer sets (thin 8-12@RPE 6-7, sometimes 8). If the pain is not so bad with shorter ROM I’d suggest trying pin squat with relatively pain free ROM. (doesn’t have to be fully pain free) and when you feel you are ready, move the pins down a bit, increasing your range of motion.
This is because
You probably want to minimize the loss of squat gains, thus you should squat. Also I’d suggest doing more non-spesific stuff, such as single leg work and anything pain free to increase muscle mass and decrease the amount of strenght lost.
There is a psychological aspect to pain. You think squatting will hurt, and that thought may increase your perception of pain. If you don’t squat for, say three months, what is your initial through when you come back? “These hurt last time, let’s see if they still do.” most likely that thought is not going to help.
If you can do quarter squat to pins pain free, and you manage to progress to half squat, Make then pain free, then 3/4 squat etc. the psychology will be on your side. You know squats won’t hurt anymore. Also you get to start way higher in terms of strenght as you haven’t lost so much.
Besides, you seem only to do high-intensity squatting with rather low reps. If your hip flares up from that time and time again, more likely than not, it’s not going to magically heal unless you change the programming for your squat. (as said earlier, progressive ROM with a bit lower rpe could do the trick)
That’s something you may want to adress from a performance standpoint. Is It the same with every exercise or just the squat? Try to come upwith exercises that mimic the squat but let you activate your glute better. Say bulgarian split squat. If full ROM is too challenging, try partials and work on getting better there. Also practice constantly when squatting.
If it’s pain-free it doesn’t matter.
The way you prorogram then is your issue, as discussed above
Tell hum when you see him, your coach should know what is going on.
What I’m saying is when I squat, My left hip lacks mobility/activation so I lean to my right side and cant use my left much. It looks and feels horrible, even with just the bar I still have alot of hip shift . It’s because of tight/weak muscles with my left side. Therefore squatting just makes it worse
Yeah every exercise pretty much. Left glute doesnt want to work lol
How so? It never used to. My right side doesnt crackle or pop
Well yeah if I keep squatting without addressing the issues
Are you illiterate? At no point did I tell him to stop squatting. I told him to change his programming Variations are still squats.
Also, picking up stuff that was written with less knowledge of the case is dumb as fuck. If you ask me how to eat soup but don’t tell me you have no arms of course I’ll say “use a spoon”.
Besides, you’ve contiributed literally nothing to this cause, your main point of arguing has been “well it’s always been like this” “what are your creds” without posting anything that would justify anyone to listen to your opinions. Fuck away my dude.
You went from “squat away” to a bunch of specific CHANGES to his routine. Gosh, you’re defensive.
By the way, I never advocated for any specific plan of action - but one thing nobody with any common sense or actual credentials would do, is tell someone to “squat away, my dude”, over the internet, with only the knowledge that squatting was causing said dude hip pain.
Out of curiosity, what happens when you do a single leg squat? How much does it vary technique and weight wise from side to side?
You see, your body will always try to move in a way that is easy for it. If your right side is significantly stronger you’ll lean right to take advantage of it. How deep can you go before you experience these problem? Can you Make it better by focusing of your left side while squatting?
Start from something really easy and progress from there. Try to keep it, or at least make it specific for your training so you can transfer it better to your squat
It doesn’t correlate with pain or weakness, if you want to read more on the subject, here is an article
By the way, you still have not adressed any of my points nor said anything that would validate your opinions. Yes, I originally suggested just squatting. With the kmowledge that he has hip shift and experiences of “tightness”. I did not know his hips flared up to a significant degree after squatting. Besides, pin squats are still squats.
This also adresses most of what you said in the latter part of your post. Would you like to clarify what you meant with actual credentials, why do you care so much of them, and what are your own?
Donno. My right legs alot bigger and stronger though
Cant go very fat without the issue. Will have to record it. Also doesnt improve my focusing on my left side when squatting, because of the mobility issues as well.
Well I mean my right leg doesnt crackle or pop… it also happens to be stronger and healthy.
Yoke starts 5m
260
300kg PR yay finally in the 300kg range on yoke. 40kg pr with a smidge in the tank. Should’ve went to 320 because that’s a nice lovely 700lbs
Sounds like it’s either a really engrained pattern for you or you have structural differences from left to right. Which is usually completely safe, and it would be really hard, if not impossible to find a person who was perfectly symmetrical.
That does not mean those two things are connected. (Of course we can’t tule it out completely, but understand that correlation does not mean causation)
If you did that, you’d achieved 2 big goals in one session.
Now it’s wow I did 300 kg, then next time you can say wow I did 700 lbs. It’s still a long journey Young Duke, you’ll smash many many PR’s take it easy, you’re not in a hurry.
Alrighty then, I’ll chime in on the squats as well.
Off the bat, ask your coach. I don’t know him, you have great respect for him.
If he knows what he is doing and KNOWS how to teach proper squat form and correct incorrect form then he is the guy to see.
If he says, I’m great at programming and great at doing the exercises myself, but I’m really not that good at teaching how to do. Then find someone who KNOWS, and who can see what is wrong.
When I did the powerlift course this summer my teacher saw my squat and said it isn’t that bad… “Do you know you shift to one side at the bottom of the squat”
No I said, do I?
Then he told me to squat down, still with 60 kg, and on the way down he corrected me, it felt really awkward and I felt really twisted in the bottom. I did a couple more with his help, and for the rest of the course I did my best to mimic that motion.
That’s why I love tempo squats, I can correct it all the way.
So video film your squat try to correct it yourself or find a dude who can help.
Lol, limited ROM pin squats and single leg work aren’t “still squats”. You’re pretending as if your original advice encompassed all squat variations everywhere. I don’t have credentials, and I didn’t say anything that would require me to have them, like say, giving the go-ahead to squat. Once you added your 5+ modifications to his routine, I had no problem with your suggestions. We’re hijacking Dukes thread, though. Best of luck to you and your clients.
I do admit that the suggestions I made later are not something anyone would think of when they hear “just squat”. I do also admit that it may have been poor advice to say so without knowing all the facts regarding the case. But someone with only hip shift (no pain) could just squat without any adverse effects.
That’s a bit ovet the top. I told him to squat with progressive ROM and a a smart set/rep scheme in addition to using single leg work. Unless I missed something, that’s three modifications
What I want to say is that your assumptions were where you were in the wrong. Assuming I think being weak is alright, Assuming that there are no coaches who would tell people to squat in a “noin-perfect way” and especially assuming that my stance on the topic wouldn’t change as I learn about dukes symptoms and that I would ever tell anybody to not change their training if they had problems.
With that, you are right. If we are cool now I hope all the best for you.
what should I do?