+ 5 SQUATS AND DEADLIFTS...THE RISKS OVER TIME
Yeah there is nothing like squatting a heavy weight! It's the ultimate rush and thrill, rendering an unequaled feeling of exhilaration!
Although Deadlifts aren't as exciting as squats; there is a satisfaction in lifting a weight few can contemplate.
The Squat is akin to racing a car; maybe drag racing. From a standstill position you get mentally psyched. Yup its you against the weights, and the slightest error can get you severely injured or killed. You have to be sick to love this as most people wouldn't dare! They simply look at you as though you are a lunatic; and you are!
Well screw them; what do they know? The lil wimps who curl 50 pounds, and have the physique of a wanna be long distance runner!
After successful heavy squat we feel like we had sex; maybe great sex!
Doing heavy dead lifts renders a feeling of power and strength as all the 45 pounders are impressive, and smack the floor with each rep. Yeah this is living in the fast lane! Let some other phucker try to pick this thing up!
So, we do know the benefits of these two hardcore exercises. Yeah building our inner core strength so that if we grab someone they will wish they had traded in their nerdy lil routines for this.
Most of you know the risks of these two hardcore exercises, so this article won't dwell on the immediate, but rather the long term.
I had constant back issues from heavy squats, cuz I have thin discs. I popped a lower L-5 on the left at a joke weight for me 315 pounds. The previous week I squatted 550, but over confidence can be worse than fear. Underestimating 315; I dropped down too quickly and that's where the disc popped.
My intoxication with squats and hack squats continued for years. The Chiropractor was best friend along with muscle relaxants and Vicodin.
The Docs always said “You're not lifting weights are you?”. “Of course not” I retorted. At 50 they told me I had the back of a 70 year old man. Now I'm close to 70 so it's the back of a 100 year old and it doesn't feel good, and the neurological issues are a nightmare and attributed to my 2 year hiatus.
Form is critical in both the squat and dead lift, as you all know. My form was impeccable and enabled me to hoist some hefty weights. So, why the injuries? Every lift creates back compression, and over a period of many years it simply takes its toll.
Surprise; inclines and military presses does the same but to a lesser degree.
So what's the conclusion here? Am I telling you guys don''t squat or dead lift heavy? NOPE!!!! I'm simply bringing to your awareness the risks long term, and a little advice on prevention.
Assuming your form is excellent then I recommend a lot of stretching before and after sessions. Also, lots of back extensions and decompressing. Decompress by hanging off the high bar, and add weighs to your waist using the belt and chain! Use and buy an inversion table! A good inversion table is not cheap, but what's is your health worth?
Too bad I learned all this a bit late after the damage was done. Well, I was always in a hurry. Who has time for this boring stuff when you can do more sets? FIND THE TIME!
I firmly believe that had I invested the time in the above I would be in a lot better shape today, and could have avoided some of the issues.
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"Who has time for this boring stuff when you can do more sets? FIND THE TIME!". Bingo!
I've been lifting competitively for nearly 14 years, I just turned 38, and been lifting heavy af the entire time. I have an 800 lb deadlift, just to name one, under my belt (the most back intensive thing I think I do), and my back is just as healthy and strong as it's ever been. I've had my spine both x-rayed (Chiro) and MRI'd (Ortho), so I know.
I think back problems can have a lot to do with genetics, but more so with terrible form, and even more so with far too many lifters going after far too much too soon. I can't count the number of times I've seen random gym rats absolutely stapled to the floor or bench, or grit out the most disgusting round backed deadlift the plantet has ever seen. That of couse doesn't mean it comes with no risk. It simply means every lifter has the opportunity today to take corrective actions to reduce that risk.
The strength game isn't a race it's a marathon. A very, very long marathon. The best way to stay healthy, IMO is slow intentional/programmed progression, and intelligent attempts at weights you know you can handle. A healthy spine starts with strengthening the supportive skelatal musculature, and good form starts with performing the actual lifts, but also taking the time to correct imbalances.
There's also a lot to be said about mobility (not just stretching, but rolling, massage, Chiropractic, etc); something most lifters absolutely neglect. Poor mobility will inevitably work against you. Tight muscles and immobile joints tend to start resisting anything more than average day to day movements, and eventually will cause no end of pains, that grow into bigger pains, or they just give you the old f-you, and shit starts breaking and tearing.
With all that said, lifting doesn't have to have the foreboding end we seem to be talking about here, that inevitale "you're going to suffer one way or another". Be smart, take your time, and don't get greedy.
Very, very well said. You should put that in an article cuz a lot of guys need to hear it> I didn't stress it enough in mine.
My muscles were always tight and that added to my issues. But yes a lot is genetic. I was born with thick tendons and ligaments and thin discs(Degenerative Disc Disease).
Like i mentioned the compression on thin discs over many years will take its toll ;and with me it did. But as I paid with my discs i never sad to use wraps to squat or hack squat very heavy weights.
Yeah I've seen some of those horrific rounded deadliest. Pretty sad! Read my other article on Squatting and I discuss the bending forward issue so many lifters have; its incredible!
Is lighter weigh and higher reps the answer for keeping a healthy spine while still building strong core and legs?
Yeah, but the thrill is popping up heavy eight. Squatting light is like curling; boring no offense. I have to do light now cuz I'm so phucked up, but i can't say I don't miss the heavy stuff!
I'm getting on up in my age and now do less weight with more reps and really concentrate on the contraction of the muscle and keeping it under tension. But that being said there was a guy in the gym the other day in the squat rack doing " good mornings " he had 225 on the bar bending over as far as he could. Im thinking dude your around my age why are you risking your lower back that way.
AnonEnjoyed this read. I stopped doing free weight barbell squats because it was painful on my rotator cuff. I tried stretching to take the tension off my rotator cuff, but ultimately had to drop it. I use a few different machines now for squats, and see the same results. I feel like a pussy, not going to lie, but my body is happy, so oh well. And deadlifts, I switched to the "hex bar," it's the one you stand in. I like it and it's more friendly on my body.
Do you still do leg press?
Yes I do leg presses, but my legs are weak and were once so strong! It's from the Neurological damage; no way to reverse it! Depressing!
Nothing brings out leg striation and power like the Squat; NOTHING! But BEWARE!
Nice read bro, hate to hear the damage......
But yea you're right, you squat heavy weight all that weight is on your back, spine joints and compressing everything straight down on you and also gravity to....
RustyhookerGood read from real experience.
Great advice!... inversion tables, hanging upside down from bar w/gravity boots, or even headstands... all are fantastic for spinal decompression.
GOD those inversion tables are great... I have always had back issues since I was young and that tables helps me alot and also go to chiropractor to.
Yea bro...I been going to chiro religiously... also do massage therapy, and have tried accupunture... I'll go to a witch doctor if you told me it'll help....LOL
Buy an inversion talble, and use the weight belt as I desribed and hang from the high bar. It will help!
Heavy shrugs too.
I stopped lifting heavy about 5-6 years ago. Deadlifts, squats, bench, military nothing is done with heavy weights anymore. No need for it, at least for me anyway. The heavy weight just beat me up. I am purely in this for hypertrophy and not strength. If I was strength oriented then I would be lifting heavy but I don't get judged on how much I can lift, only on how big I am. Muscles don't know the concept of weight, it is the time under tension that matters for maximum growth. All my lifts focus on at least a 4 sec eccentric to stimulate maximum growth. I can use up to 40% less weight with this technique and save my joints and actually have grown more training like this than I ever have. As long as I look like I can lift a house is all that matters to me.
I gotta get me one of those inversion tables.
Always stretch. Even if you aren't squatting 500+lbs. I don't deadlift anymore due to similar issues. Not seeing the results I'd like with legs doing strictly presses and Iso moves but definitely keeping the back where I can walk around with minimal pain.
Smart man! Heavy squats and deals aren't for me anymore either. Reinjuring my back means 6-12 weeks of pain and missing way too much gym time. Gotta lift smart and pay attention to what your body tells you.
Like i said to Drock; the stretching is good but, you must decompress. Maybe I should have made that clearer in the article. I may edit it for that reason.
Stretching will not decompress your back! It's good for avoiding injuries in a workout but does nothing to prevent long term issues caused by YEARS of compression!; Trust me.
You are so right about the stretching! ..unfortunately I learned that the hard way, went under the knife a few years ago, lower lumbar....squats and deadlifts are light weights only these days....I have found that yoga a few times week, has helped a lot! ....30 -40 mins and I really feel the difference! ...
Be safe and keep killing it in the gym brotha!...
Stretching is good, and can help prevent injuries during a training session. However it will do little to address the compression issue of your spine over time.
For that its what I said in the article hanging from the high bar with weights on a belt with a chain and a good inversion table!
Gonna give the weighted hang a try for a few weeks, if it goes well I'll definitely look into an inversion table....I just get a little gun shy when it comes to my lower back, surgery was not something I'd want to go thru again....I suppose I just need to nut up and give it a try.....