Answers (8)
2
I am purposely going to veer from the typical answer. I am not sure why the loading of the spine is wanting to be avoided, but if we look at the function of the spine (holds us upright) it would be good to understand that the spine, too, is connected to muscle. Unlike the humerus and the quad femoris, which has Type 2 A and B connections, the spine has Type 1 muscle connections; Such as the spinal extensors: spinalis thoracis, spinalis capitis, longissimus thoracis, (which are located in the thoracic region and upwards), and also the iliocostalis lumborum, (which is the main muscle of the lumbar region). These muscles need work as well to stay strong in there own way which is stability. These muscles account for a lot of the spines ability to hold us upright all day, either bearing weight (backpacks, piggy back rides, weight lifting), or just through non weight bearing activities of daily life. But to try and work these muscles through an isotonic movement would be unproductive, even if possible. Isometric contractions would be the way to go. As the stability in these muscles increase so will the ability to do load bearing exercises. For a few tips on exercises, look up my ideafit page, or email me at marcludwick@yahoo.com.
1
Seated exercises done on machines would be best because they help to support the body without stress on the spine or joints. Use moderate to light weights rather than heavy weights. I would suggestexercises such as seated calf raises, seated leg extensions, seated leg curls, and adductor and abductor machines. You could also use the hip sled for squat like exercises but would avoid doing full sqaut position.
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I have a bad back with one surgery on it already. I make sure to never do anything with a barbell centered on my spine. Like others have said the seated leg machines will work, also stability ball wall squats, dumbbell squats, squats with resistance bands, and I sometimes use a V-Squat machine that has full back support during the entire movement. Also pretty much any sort of step up, or lunges should work well.
1
I think most of this depends on why you need less or no load on the spine, but, as mentioned before, using something like dumbbells or kettlebells in a suitcase position for loading will help. You can then choose single leg squat and deadlift variations. This way the working leg is still getting enough resistance for true strength/mass gains, but with an overall lighter weight than needed for bilateral movements helping to lessen the load on the spine even more so. I agree with you about not liking to sit down for leg work, and would think that, depending on the problem, machines may be worse for the problem by taking away the strength and stability needed throughout the trunk while performing the exercise. That may leave the trunk weaker and more vulnerable when doing other things.
1
Is the bone spur affecting you?
I have a bone spur, herniated a disk, had 3 epidurals, couldn't walk for 6 months, and went on to squat 425 and deadlift 280 just last week for 34 reps. My back is now stronger than ever. I am not recommending that you do what I did, I am just trying to understand why a bone spure would prevent you from loading the spine.
I have a bone spur, herniated a disk, had 3 epidurals, couldn't walk for 6 months, and went on to squat 425 and deadlift 280 just last week for 34 reps. My back is now stronger than ever. I am not recommending that you do what I did, I am just trying to understand why a bone spure would prevent you from loading the spine.
0
Exercises such as leg press, leg curls, leg extensions and even dumbbell squats and lunges will help in this regard.
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
0
Leg presses, leg curls, leg extensions, step-ups on a box or a bench, climbing stairs or steep hills, lunges (all variations), jump squats (if jumping is not an issue for you), biking (in the gym or outdoors). For the leg exercises you can also hold either some dumbbells, kettlebells, weighted bars or plates, sandbags or water jags for extra resistance.
Best,
Harris
Best,
Harris
-1
Shane, check this out. It is a hip belt for squats. It takes the load off your back but still allows you to train heavy. http://ironmind-store.com/SUPER-SQUATS174-Hip-Belt/productinfo/1220/
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