Squats, Deadlifts, and Lower Back

[sv mom]

I have a question for Cathe and the educated crowd. Before I begin, to let you know where I am, I am a psduo-advance exerciser. I can complete IMAX2 without modification, and MIS with about 10% lighter than Cathe’s weights. And I started Cath’s strength training about one month ago, although I have used lighter weight (5-10 lb dbs) for a couple of years.

In lower body workout, my lower back seems to fatigue out before my legs are exhausted. This morning, I started the CTX-Leaner Legs with 31-lb barbell. In the 2nd set of squats and deadlifts, my lower back started to fatigue. I completed the program with a tired lower back and not-so-tired legs.

Am I doing something wrong?

 

[Aquajock]

I doubt you're doing anything wrong; squats with a heavy barbell really recruit the erector spinae, as well as the abdominal muscles, as trunk stabilizers, and deadlifts are performed hinging from the hip, so the erector spinae are also part of that movement.

If your lower back fatigues, I think it is quite risky to try to work through the fatigue to complete the set. It is frighteningly easy to incur a back injury, either in a muscle group or a disc, due to fatigue. Let yourself stop, take a pause, and either complete the set after you're ready OR wait until the next workout and try to go a little further. And double-check your weight-loads; your legs may be ready for a heavier load than your lower back can handle right now.

You also want to make sure you are doing plenty of core training, again both for the abdominal muscles AND the erector spinae, that promote ENDURANCE. Cathe core training routines that incorporate prone planks, prone "supermans" (which are essentially controlled spinal hyperextensions with varying arm and leg lever-lengths), supine planks, and side planks are very good for developing core endurance and strength. Traditional abdominal work is also a good thing to keep consistent in your program.


Hope this helps -

A-Jock

 

[Mikie]

"your legs may be ready for a heavier load than your lower back can handle right now."

I have just started noticing this too. I've been working out with Cathe for years with no problem. Lately, I have been making strength gains on my lower body and increasing my weight loads.

Unfortunately, I've noticed my lower back fatiguing before my legs do. I've specifically noticed it in the Power Hour squats.

SO - what to do? I will continue to pay special attention to lower back exercises (like those mentioned) but I'm not sure what to do for my legs. I agree that the risk of injury is the more important factor but I hate the thought of "going easy" on my legs while my back catches up. Perhaps I should stay away from the endurance tapes and focus on strength for a while (which I prefer anyway!)?

Any additional input is appreciated!

Mikie

 

[sv mom]

Hi A-Jock,

Thank you for the advice. Your response is very helpful. I will definitely increase the core training. In addition to free-style planks, what Cathe workouts would you suggest that work the erector spinae?

Thanks,
sv mom

 

[Aquajock]

One option to consider is investing in a weight vest. With barbell squats and lunges, the weight load is evenly distributed but is quite far away from that crucial axis at the hip joint, and I think it can be the weight load's distance away from that axis as well as . . . well, its heaviness that can contribute to low back and/or general core fatigue. With a weight vest, there are little pockets for the weight rods at the bottom of the vest, and obviously then the weight is closer to that axis at the lower back / hip joint, requiring somewhat less stabilization.

Also consider substituting dumbbells for the barbells for a select few of your squat and lunge exercises. The weight load is the same presuming you get two dumbbells whose combined weight equals the barbell, but again the weight load is closer to the hip joint, requiring less static stabilization work.

Hope this helps -

A-Jock

 

[Aquajock]

Ah, Cathe's Plank Work - let me count the ways . . .

CTX Power Circuit core/ab routine (includes prone planks, supermans and traditional ab work)

One of the Slow and Heavy workouts (I forget which, but is has prone planks, supine planks and supermans {I think})

CTX Kickbox core / ab routine (includes prone planks with knee work, supine planks with long-lever leg work, supine roll-ups) (my personal favorite)

Intensity Series Cardio+Weights core / ab routine (some really cool side planks with twists)

Intensity Series Boot Camp routine (too many to count), plus Pyramid Upper Body, plus Muscle Endurance, plus KPC Ab routine, plus Step Jump Pump ab routine . . .

Actually, your best bet is to invest in the Ab Hits DVD, and then add on these others as noted.

A-JOck
Specialist in SOPM (Spending Other People's Money)

 

[sv mom]

Hi A-Jock,

I do enjoy the core work from Boot Camp and Muscle Endurance. I will work them more into my rotation. Your dumbell suggestion is also very helpful. I'll also give that a try.

Thanks,
sv mom

 

[Venus]

I have a fairly strong lower back and ME always fatigues my back, so that's probably a good one for improving that area. I try to keep working it in my routines for just that reason.

 

[ducky]

I have a hard time doing squats correctly. The problem orignates at my ankle, but I end up hinging too far forward with my back which makes using heavy weights a problem. I find that using my stability ball against the wall is a perfect solution. If I position the ball so that my lumbar region is supported while my legs are bent to 90 degrees, and only lean on it enough to keep my back straight it's a perfect strong workout for my legs without stressing my back. I use dumb bells at my side or if I use a bar I just hold it at my *lap* region, not on my shoulders. It works for me.