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  • Lower back overtraining

    Sorry to bother everyone once again, but I just have a quick question.
    I usually put my hip extension ham exercises in the same workout as either leg presses or hack squats. That way I dont tax my lower back to much. But what are peoples opinion on putting the hip extension move in the same workout as lunges or split squats. Of course people are different when it comes to overtraining the lower back so its obviously not something for the guy who easily gets a sore lower back. But is this considered a DC no no for everyone.

  • #2
    Try it out. I don't think you have to worry about injury from it, so just see if it taxes your low back too much after trying it, then you can readjust.

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    • #3
      Originally posted by dcwannabee View Post
      Sorry to bother everyone once again, but I just have a quick question.
      I usually put my hip extension ham exercises in the same workout as either leg presses or hack squats. That way I dont tax my lower back to much. But what are peoples opinion on putting the hip extension move in the same workout as lunges or split squats. Of course people are different when it comes to overtraining the lower back so its obviously not something for the guy who easily gets a sore lower back. But is this considered a DC no no for everyone.
      Do many DC trainers here have lunges or split squats in their routine? Just curious.

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      • #4
        Originally posted by SDMF View Post
        Do many DC trainers here have lunges or split squats in their routine? Just curious.
        I used split squats for a few blasts, focusing on my hammys, to help bring up my squat a long while ago.

        Though, I was doing some decent weight. I think I topped out around 350ish lbs for straight sets of 10 or so. My squat blew up during this time...so I used em to great effect. Not many guys use them though, as they aren't the easiest to progress on, and the fact that they are one legged makes them even harder/ more taxing.

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        -1st Heavyweight Gi
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        • #5
          Originally posted by Lock it Up View Post
          I used split squats for a few blasts, focusing on my hammys, to help bring up my squat a long while ago.

          Though, I was doing some decent weight. I think I topped out around 350ish lbs for straight sets of 10 or so. My squat blew up during this time...so I used em to great effect. Not many guys use them though, as they aren't the easiest to progress on, and the fact that they are one legged makes them even harder/ more taxing.
          I was thinking about doing 1 leg smith split squats with my front foot elevated on a small box to help target hammies. My thought process was that it would be too difficult to progress and be consistent with both legs, maybe become a little fatigued between legs, but in a smith you can really concentrate on squeezing your hammies and essentially pulling your body up through the motion using your hamstrings versus pushing yourself up with quads. I haven't used them yet but this was just a thought bouncing around in my head.
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          • #6
            Originally posted by Lock it Up View Post
            I used split squats for a few blasts, focusing on my hammys, to help bring up my squat a long while ago.

            Though, I was doing some decent weight. I think I topped out around 350ish lbs for straight sets of 10 or so. My squat blew up during this time...so I used em to great effect. Not many guys use them though, as they aren't the easiest to progress on, and the fact that they are one legged makes them even harder/ more taxing.
            Do you use them as a quad exercise?

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            • #7
              Originally posted by SDMF View Post
              Do you use them as a quad exercise?
              I remember commenting on how insane it was for him to complete 12 reps or so on those split squats, with 315 lbs, as a hamstring exercise.

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              • #8
                Thanks for all the responses.
                Try it out. I don't think you have to worry about injury from it, so just see if it taxes your low back too much after trying it, then you can readjust.
                Thanks. I think I will give it a go.
                I used split squats for a few blasts, focusing on my hammys, to help bring up my squat a long while ago.

                Though, I was doing some decent weight. I think I topped out around 350ish lbs for straight sets of 10 or so. My squat blew up during this time...so I used em to great effect. Not many guys use them though, as they aren't the easiest to progress on, and the fact that they are one legged makes them even harder/ more taxing.
                350 for sets of 10 is very impressive lock.
                Do you use them as a quad exercise?
                Personally I would use split squats or lunges as quad moves.

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                • #9
                  Originally posted by SDMF View Post
                  Do you use them as a quad exercise?
                  I used em as a hammy exercise. I would usually do them on my leg press day, which was my quad move. Tried using them paired with squats, and it didn't go to well...LOL.

                  2012 EUP's Mission Submission II
                  -1st SuperHeavy Gi
                  2012 Hayastan Grappling Challenge New York
                  -1st Heavyweight Gi
                  2011 Slippery Rock Open Collegiate Championships, 4th-Open Heavyweight, 220lbs
                  2008 NGA Pittsburgh Bodybuilding Championships, 2nd-Open Juniors, 175lbs




                  Help me, help you! To get a great discount from TrueNutrition just type in MCS722 in the code box when you check out!


                  New pursuit: competitive grappling, and enjoying my life

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