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Thread: How to avoid using lower back while pushing yourself to lift more?

  1. #1
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    How to avoid using lower back while pushing yourself to lift more?

    I play Professional Table Tennis which involves heavy low-back usage - an injury very common in Table Tennis. Anyways, therefore, since my low back is already sensitive, every-time I start to lift very heavy weights, my lower back always gives out.

    Therefore, according to this page: http://en.wikipedia.org/wiki/List_of...cises#Deadlift
    I have decided on the following machines which through my visualization and pretending techniques, I wouldn't use my low back as long as I don't stretch my body (remain in my comfortable range of motion), meaning, flex my limbs, instead of using the whole body as one.

    Dumbbell flye
    Pulldown machine
    Shoulder press machine
    Cable machine pushdown(comfortable range - no reaching)
    biceps curl on preacher bench
    Hack squat machine
    Leg curl machine

    Have I left any exercise out or am I mistaken about something?

    Thanks.

  2. #2
    Moderator Off Road's Avatar
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    Moving this out of the powerlifting forum before you get eaten alive
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  3. #3
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    Quote Originally Posted by skhandelwal View Post
    I play Professional Table Tennis which involves heavy low-back usage - an injury very common in Table Tennis. Anyways, therefore, since my low back is already sensitive, every-time I start to lift very heavy weights, my lower back always gives out.

    Therefore, according to this page: http://en.wikipedia.org/wiki/List_of...cises#Deadlift
    I have decided on the following machines which through my visualization and pretending techniques, I wouldn't use my low back as long as I don't stretch my body (remain in my comfortable range of motion), meaning, flex my limbs, instead of using the whole body as one.

    Dumbbell flye
    Pulldown machine
    Shoulder press machine
    Cable machine pushdown(comfortable range - no reaching)
    biceps curl on preacher bench
    Hack squat machine
    Leg curl machine

    Have I left any exercise out or am I mistaken about something?

    Thanks.
    If you never strengthen your lower back via squats, deadlifts, GMings, or hyperextensions, your back will continue to be weak and it will always be 'sensitive.'

    Nothing in that program is going to help out your lower back issue. I'd hazard a guess that none of it is going to help out your Pong game either. I'd prolly do a routine geared towards athletics like SS or WS4SB.

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    oh, I am not doing this to strengthen my lower back..I am just on a quest to figure out if I have a limit or not. When I tried to push myself doing 430 on squat, I injured my back. Only other time I remember injuring my back was due to just relaxed stretching after 1 hour of sleep when I should have gotten 8.(been pushing myself) First time I injured my back though was when I feel onto a hard, metallic vending machine, while taking a dive for a table tennis shot.

    So, I just figured, I could avoid my back and push myself in other ways..basically, doing all the exercise in which you don't use your weight, basically flexing the limb into itself.

    Right now, I get nightmares even thinking about doing a squat..
    Anyways, how does this look?
    Thanks.

    P.S. I am not doing this for my tt game.

  5. #5
    Senior Member Sensei's Avatar
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    If you are full (or parallel) squatting 430, then my guess is that you are probably bigger than the average TT player...
    If you're indeed a professional table tennis player and you are not lifting for your table tennis, then why are you lifting?
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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    Because the heavier I lift, the more technique I uncover to exert greater force..therefore, indirectly, it is for tt, not directly though.

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    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Off Road View Post
    Moving this out of the powerlifting forum before you get eaten alive
    This made me lol. I saw this thread 3 minutes after it was posted and thought "oh no, this is going to get ugly".
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  8. #8
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    Quote Originally Posted by skhandelwal View Post
    Because the heavier I lift, the more technique I uncover to exert greater force..therefore, indirectly, it is for tt, not directly though.
    If I'm understanding you, you are compromising good exercise technique to lift heavier weights. This is why you injure your lower back. If a weight is too heavy to lift with good technique, then don't lift it. Lift only what you can do with very good form. I would also echo what others have said about not neglecting an area because you feel it is weak. Find ways to strengthen the area in an intelligent manner that doesn't cause injure. Start with exercises like light squats and deadlifts with perfect form. Also include something like back raises that directly target the lower back, but are pretty safe. Keep working hard at the back raises then over time slowly increase your squat and deadlift weights while maintaining very good technique.

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    Thanks for the advice, but what are the repercussions if I chose to ignore my back, and only work on my limbs?

    I only get motivated to exercise by pushing myself very very far out, which I feel, it is something that my limbs can take, but not my back. I listen to my body very well, so I don't push myself out of the injury, the reason I believe I injured my back is because even when my body couldn't lift it, due to its weight, I could still push-on. With the limb-based exercise, I push-off the weight from a position that if I let go, it won't be "on" me..hence, this technique seems injury free, unless I do not get enough rest of course.

    Btw, the wiki page that I provided at the beginning of the thread, does it cover all the exercises or are there more?

    Thanks.

  10. #10
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by skhandelwal View Post
    Thanks for the advice, but what are the repercussions if I chose to ignore my back, and only work on my limbs?

    I only get motivated to exercise by pushing myself very very far out, which I feel, it is something that my limbs can take, but not my back. I listen to my body very well, so I don't push myself out of the injury, the reason I believe I injured my back is because even when my body couldn't lift it, due to its weight, I could still push-on. With the limb-based exercise, I push-off the weight from a position that if I let go, it won't be "on" me..hence, this technique seems injury free, unless I do not get enough rest of course.

    Btw, the wiki page that I provided at the beginning of the thread, does it cover all the exercises or are there more?

    Thanks.
    You may end up with a slightly imbalanced physique, but you can still work your Chest, Legs, and Upper Back without compromising your Lower Back. There are plenty of machines that will target these muscle groups as well as free weight exercises that you can discuss with your Doctor or Physical Therapist.

    The list of exercises that you posted will not be very effective in my opinion.
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  11. #11
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    What exercises would you recommend?

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  13. #13
    Moderator Off Road's Avatar
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    I just see your thinking as backwards. If you want to protect the back from harm, then you need to make it strong.
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  14. #14
    Senior Member ZAR-FIT's Avatar
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    core exercises should be your focus. not just lower back but your entire core. You should really focus your training on rotational strength and balance. Kettle bell compound / plymetric exercises. One legged strength and plymetric exercises. Speed and Power should be your focus.
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