posted Wed, 04/29/2026 - 17:13
296
Got hurt squating
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All guys over 40yrs. What exercise do you choose other than squats?
After squat day, my back tightened up and put me in excruciating pain in my lower back. Taken two weeks off gym to recover because made work hard. I do construction so im always on my feet.
Looking for suggestions. Front squats? Back strength exercises? Leg press only? Just wondering what you all might do. Thanks in advance.
Fyi not working out for the rest of my life is out of question no matter how beat up and broke down I am.
Thanks
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Consider doing squats on a smith machine. Make less weight feel heavy by doing slow eccentrics on the smith. Also if you have a belt squat machine, doesn't put much stress on spine. Hip press machine is also good.
I think in the long run you’d be glad to minimize heavy spinal loading work. Just getting over 2 herniated disks and I’d pay a billion dollars to never have to go through that again.
Hack squats stabilizes core during squats
Leg extensions
Hamstring curls
Calf raises
Hip abductor/adductor
Hack Squat machine, leg press, leg curl, and reverse leg curl are my top 4. I also do 200 meter sled push and 200 meter farmer carry. I will
Also do a modified ‘split squat’ on the hack squat machine, essentially one leg is just below the other.
Can’t do normal squats, my arms cant hold up barbell due to tearing rotator cuffs on both shoulders. Both hands can’t physically move back to hold the fucking barbell.
Cant do lunges anymore due to fucked up knees.
Did you get surgery on the RTC's mate? Which ligaments did you tear? I currently have a torn infraspinatus that I am waiting on getting an Ultrasound on which they now want an MRI on Lol Day 11 now since it happened on Bench but today its feeling tonnes better - Been using BPC 500mcg per day and collagen peptides 30g per day.
Left shoulder got no surgery, I did it when I was mid-20s, doctor said I would recover fine due to my age. Dislocated that shoulder two more times within the next 5 years. That was from 2 airborne operations and once at sniper school.
My right shoulder definitely needed surgery. I tore that i 2022 playing adult hockey. I tore it in 3 different spots. They had to cut some bi-cep muscle/tendon that connects to the rotator cuff. I couldn't throw a baseball for a year after that surgery. Currently I cant do barbell/dumbbell bench press. In place of those I do close grip press (where palms face each other and the dumbbells touch..dont know the exact name) and lots of flys. It sucks but it is what it is.
Adapt and overcome.
Ohh Cool - were you a Sniper in the Military then??!
I must admit I've read that if you dislocate your shoulder once then its more prone to happening again. Have you tried doing Dumbell BP but with the dumbell at a 45 degree angle overhead as that can alleviate a lot of stress as opposed to out at the sides with elbows flared?
I passed sniper school but was never assigned as a sniper in an operational unit, if that makes sense. Later in my career i was assigned as a recon platoon sergeant which had 3 sniper teams under my control. Going to the school allowed me to employ/use them correctly, as well help facilitate their training.
So… I technically can do press, kinda. My right shoulder is significantly weaker than my left so I would have to use two separate weights which makes for an awkward push. The same is when I do lateral shoulder raises, my right shoulder is two weight “levels” lower than my left.
I do machine press sometimes but it doesn’t give me that “stretch” like db press or cable flys give, and I have to support my right arm with my left hand when pushing. I do the machine press for strength only. Smith machine works out too, but once again, I don’t get that “stretch”. I want to feel my chest muscles pulling apart when I’m lifting .
Fuck... Hats off for dedication man
Took me a long time to realize how stupid I looked with a huge upper body and the lower body of a 15 year old boy… plus I’ve noticed growing lower body makes easier gains on my upper body, there’s gotta be some science to back that up
Had the same problem a while back. Had some pain building up the whole workout, and then about to lockout on a heavier rep and my lower right back locked up, then I compounded it running in a 5k a few days later.
I honestly just didn't squat for about 3 weeks. I did leg press only, stayed away from decline situps and running too. I squatted yesterday and all was well, but I kept it at 225 just to test the waters. Very scared to push it. But I probably will anyways.
I feel ur pain tho man. Literally
It sucks. Legs are my strong point. Maybe just switch to leg press for a while. .
I was reading on front squats and how they require more stabilizer muscles. Might try it. Or leg press sounds good too