An old injury cropped up recently. I bruised my ribs 1.5 years ago and now the ribs hurt again. I think I aggravated them by racing go-carts and having the seat harness too tight. Heavy squats also added to the issue.
Last night while warming up with squats I found I couldn't come out of the squat to fully upright without severe pain. Once I got to the top - standing upright - the pain hit. This is definitely not something someone could work through with heavy weight - The pain is too severe to chance that the body won't buckle under weight - 255lb barbell.
So I need an alternative to squats. I want to try to retain all my strength while I heal so when I go back to squat I can start very close to where I left off.
I tried the leg press and I'm able to perform this exercise without any pain. If I take the weight down below parallel will this be sufficient to retain my leg strength?? What other exercises would you suggest I try to keep in shape for the squat?
I understand the nothing can fully take the place of squats!!
Have you tried front squats or zerchers? Having the weight in a different position may put less pressure on the injured area.
In your situation I would just stick with the leg press and some other machine work for legs, let your body heal. Do you think you could do lunges with dumbells at your side? Id give that a try also.
short term goal: 200
Long term goal: Lean 225
There is a squat harness you can buy that is like a belt and the weight hangs between your legs. Then you squat and no loading on the spine or back.
I think you might also be able to get one at like APT wrist wraps or westside-barbell.com.
I've seen Westside guys do belt squats.
Bill Peel was BIG on belt squats to help his meet squats.
They beat the heck out of doing leg presses.