How do you deal with spinal compression in heavy squats
>>77003973Best you can do is pull ups after you're done squatting - but of course that will only work if you're not a 300lbs lardass. The next best thing is to just dead hang after squats if you can't pull yourself up. If you can't dead hang then you're fat and weak, you need to lose weight and train hardereven pull ups never fully decompresses the spine though, all you can do is wait it out and try not to sperg out over losing a few centimetres of height in the meantime
>>77003973Louie Simmons reverse hyperDead hangsPull upsFoam roller
>>77004000>>77004304what does that actually do?
>>77004421ok but long term, is it gonna prevent back pain or losing height in my senior years? i squat heavy and ive never thought about that and so im asking if its something i should start doing asap
Spinal compression in a properly performed squat should be minimal. Wearing a belt and using it properly (i.e. valsalva) creates internal forces that shouve outward against the bar- through your traps/rhomboids/rear delts - and the ground - through hips/butt/legs.So even as the bar is pressing down on your spine (and it shouldnt be pressing directly straight down on your spine in a proper back squat where there is slight forward lean) the belt and the valsalva are creating upward and outward forces that are trying to maintain spinal/vertebral stasis .So the correct answer to prevent or to minimze compression is 1) proper bar palcement (not on base of neck or on top of traps but sitting behind the traps on the rhomboids and rear delts) 2) proper belt and valsalva usge.
>>77003973Do Bulgarian split squats, same stress on your muscles half the load on your spine.
>>77003973spinal decompression with dead hangs i imagine
>>77003973I just don't do them (anymore). It's not a safe exercise, especially when you're not being coached and you're not a fridgemode manlet. Fucked discs take a long time to heal. There are tons of spine-friendly ways to build your legs and general robustness/athleticism that people try to attribute to squats.I used to laugh at this scaremongering 15 years ago, turns out it's usually worth listening to your elders about such down to earth things like human's body fragility.
>>77003973I don't do them.
>>77003973How heavy is heavy? I squat about 4 plates with no belt. I do back extensions or good mornings for warmup before and dead hangs/pullups after. I don't really feel much pressure on the spine, most of the weight should be held up with your back and abs muscles
>>77003973I have never even thought about this. My spine isn't made of glass.
>>77003973Just do a set a dead hangs. Sometimes I also dangle left and right while doing so. Helps to get a nice crack.
I dont't suffer from it because I'm a belt squat chad
>>77004337decompresses your spine, fool
>>77004700You'll get there someday.
Front squats. I don't know for sure but I imagine the spinal load is considerably less with the bar in front in the rack position. Add in the fact that you'll naturally squat less weight for the same benefit and they're your best bet if compression is a concern.The trade off is that they require more flexibility and technique.
>>77005821They require way less flexibility and technique than lowbar.Flexibility demands: Powerlifter sumo squat (hips/hams/wrists) -> lowbar (hams/wrists) -> front (wrists) -> highbar (nothing) -> zercher (nothing + zero balance/technique demands)Ankle is a meme, just squat down and put a heavy bb on thighs -> infinite ankle flexibility right off the bat.
>>77003973By not doing squats or deadlifts
>>77005902pussy
>>77005982That i still do unlike powershatters with oversized legs and dislocated disks kek
>>77005986youre week twinkie boy dont talk to me
>>77004553Disagree. I started squatting 15 years ago at age 40. Started light, learned better. Always learning, always practicing. Got my squat up to 485, which for a lanklet like me who initially couldn't squat 135 is quite an accomplishment. Eventually built what one gym bunny told me were "the best legs in the gym" At age 52. Over the years I have strained calfs, hamstrings, ab muscles and back muscles while squatting, but NEVER hurt my discs or vertebra because I learned proper form, proper Valsalva, and proper body mechanics. In fact, I would occasionally tweak my back (sleeping wrong, carrying rocks, etc) and squatting light to medium weight (belt on, Valsalva, core engaged) would actually be pain free. I would then squat light-medium until back "tweak" was healed, whatever it was.Anyone who "tells you" squatting is dangerous is an ignoramus who should be ignored. Thats like telling you driving a car is dangerous because Dale Earnhardt crashed and burned and because 40K people a year die in car accidents. Ridiculous statement
>>77004553>being coached>to do squats14 year olds bumpkins from bumfuck texas manage to figure this out in 8th grade football practice
>>77004700This. Plenty hurts when I go heavy, but its never "my spine."
>>77003973Old people back stretches.I wish I had a way to hang upside-down, like those boots in Deuce Bigalow.
>>77005902this is the waystick your barbell up your ass
>>77003973By using a squat plug
>>77006657>s in your wayheh nothing personnel
