8 ms·

Does anyone know of a good book or web resource for training legs and back with a back injury? I would like to get into Olympic lifts but I have three slipped d

Does anyone know of a good book or web resource for training legs and back with a back injury? I would like to get into Olympic lifts but I have three slipped discs from overloading a hip sled in high school. I'm pretty strong otherwise, but my legs are messed up. My injury is under control but when I do the wrong thing I can't walk for a week. There is a dedicated olympic lifting school blocks from where I live, but in my experience almost nobody knows anything about how to train with a back injury. I'd like to go in at least prepared with the right questions to ask. I know that Paul Chek has rehabilitated many of my favorite athletes. For instance, Danny Way broke his neck surfing, and Chek got his body back in shape for his crazy mega ramp stuff. I was thinking of finding a Chek certified trainer, but unfortunately it seems that whole scene has veered off into borderline cult territory. This is really NOT hacker news but since the topic is here I thought I'd pose the question. At least it seems like there are some smart people here. Fitness forums are always bonkers and loaded with bad advice.

giardini 17y ago
Here are a couple of recommendations from someone in a similar situation: a) use a "Roman Chair", but only a particular type of Roman Chair: one that allows the footrest to be at the same level or above the hip/stomach rest. That is this (good) http://www.sport-n-goods.com/acatalog/92625w.jpg http://www.sport-n-goods.com/acatalog/92625w.jpg rather than this (bad) http://www.donoliver.co.nz/images/CT-2072%2045%20Roman%20Chair.jpg http://www.donoliver.co.nz/images/CT-2072%2045%20Roman%20Cha... And don't use it the way they usually illustrate here http://images.google.com/images?um=1&hl=en&client=opera&rls=en&tbs=isch%3A1&sa=1&q=roman+chair&btnG=Search&aq=f&aqi=&aql=&oq=&start=0 http://images.google.com/images?um=1&hl=en&client=op... Your back should never be hyperextended (effectively, leaning backward) as if in orgasmic bliss, as they so often show. Instead use it like the leftmost 2 photos here http://www.fitsugar.com/Roman-Chair-Explained-946313 http://www.fitsugar.com/Roman-Chair-Explained-946313 The "bad" Roman Chair, the one that puts you at a 45 degree angle with your head above your hips, will likely injure your back if you have any pre-existing problem. Instead use a Roman Chair that puts your feet and hips at the same level and allows you to hang with your head down and your torso vertical. Once you're in position (head straight down), lift yourself slowly to 45 degrees from vertical, no more, lower and try to and relax the back spinal muscles. The whole point is to use your upper-body weight to stretch out those tight spinal muscles. Over time you can add weight. Put the weight on the floor, get in position (head down) and only then pick up the weight. The greater the weight the more your back stretches. Increase weights only slowly over the weeks.Always warm up with no weight first. b) there are good lower back exercises from the Royal Canadian Airforce 5BX Fitness Plan at http://www.corvedale.previewurl.com/5bx/ http://www.corvedale.previewurl.com/5bx/ chart 1, exercise 2 chart 2, exercise 2 chart 3, exercise 2 Read about 5BX before starting. The chart 1 exercises are intended to be done for awhile before starting chart 2, etc. That is, don't start at chart 2. Otherwise you may hurt yourself.
philk 17y ago
Does anyone at the olympic lifting school know a really good, olympic lifting oriented physio? Failing that, you could perhaps contact people at olympic training centers and see if they can recommend someone. If you can find a good one they might be able to work through some of the issues with you.

giardini 17y ago

Here are a couple of recommendations from someone in a similar situation: a) use a "Roman Chair", but only a particular type of Roman Chair: one that allows the footrest to be at the same level or above the hip/stomach rest. That is this (good) http://www.sport-n-goods.com/acatalog/92625w.jpg http://www.sport-n-goods.com/acatalog/92625w.jpg rather than this (bad) http://www.donoliver.co.nz/images/CT-2072%2045%20Roman%20Chair.jpg http://www.donoliver.co.nz/images/CT-2072%2045%20Roman%20Cha... And don't use it the way they usually illustrate here http://images.google.com/images?um=1&hl=en&client=opera&rls=en&tbs=isch%3A1&sa=1&q=roman+chair&btnG=Search&aq=f&aqi=&aql=&oq=&start=0 http://images.google.com/images?um=1&hl=en&client=op... Your back should never be hyperextended (effectively, leaning backward) as if in orgasmic bliss, as they so often show. Instead use it like the leftmost 2 photos here http://www.fitsugar.com/Roman-Chair-Explained-946313 http://www.fitsugar.com/Roman-Chair-Explained-946313 The "bad" Roman Chair, the one that puts you at a 45 degree angle with your head above your hips, will likely injure your back if you have any pre-existing problem. Instead use a Roman Chair that puts your feet and hips at the same level and allows you to hang with your head down and your torso vertical. Once you're in position (head straight down), lift yourself slowly to 45 degrees from vertical, no more, lower and try to and relax the back spinal muscles. The whole point is to use your upper-body weight to stretch out those tight spinal muscles. Over time you can add weight. Put the weight on the floor, get in position (head down) and only then pick up the weight. The greater the weight the more your back stretches. Increase weights only slowly over the weeks.Always warm up with no weight first. b) there are good lower back exercises from the Royal Canadian Airforce 5BX Fitness Plan at http://www.corvedale.previewurl.com/5bx/ http://www.corvedale.previewurl.com/5bx/ chart 1, exercise 2 chart 2, exercise 2 chart 3, exercise 2 Read about 5BX before starting. The chart 1 exercises are intended to be done for awhile before starting chart 2, etc. That is, don't start at chart 2. Otherwise you may hurt yourself.

philk 17y ago

Does anyone at the olympic lifting school know a really good, olympic lifting oriented physio? Failing that, you could perhaps contact people at olympic training centers and see if they can recommend someone. If you can find a good one they might be able to work through some of the issues with you.