>squats pinch my hip flexors and cause injuries if I push through it>deadlifts literally always fuck up my backWhy the fuck can't I do either of these exercises?
You have weak glutes and hip abductors and need to work on mobility. Lower the weight and modify your form until you feel no pain. As for deadlifts, some people just aren’t built for conventional. If you can’t get into a good position at the bottom (long femurs + long torso) the amount of torque on your lumbar is going to be excessive. I’d recommend avoiding the exercise in that case and just doing things that are more compatible, rack pulls, roman deadlifts, wider stance sumo hybrid deads, etc.
who caresI stopped doing deadlifts and squats and immediately my backpain went away. I still just isolation leg exercises and focus on riding MTB and hiking, but fuck compound leg exercises
>>77212943>>deadlifts literally always fuck up my backIt's a hip hinge extension movement, not a back extension one. Literally all you have to do is flex your hips to get a stretch in your hamstrings at the bottom while not also flexing your spine.
>>77213027This. They are stupid fucking exercises responsible for the most common and horrible long lasting injuries in the gym.Dont pick up shit you cant lift over your head, retards.
>>77212943use full rom
>>77213872Kettlebells are the way
>>77214071How long will his back last?
>>77212943>>77213865Lmfao.
>>77214071nice bot squathe deserves an extra 10 dollars on his gibs this month
>>77214099that's a jefferson curl you uncultured spinelet
>>77213027>>77213872Gitgud
>>77212943>Why the fuck can't I do either of these exercises?You wore skinny jeans that were too tight so your hips didn't develop correctly.
>>77214340Based Chad tweaker
>>77214071>thank you>thank you>thank you>thank you>thank you>thank you
>>77214094Forever
>>77212943Don’t do them. They’re meme power lifts. Do Bulgarian split squats or leg press instead of squats. Hip thrusts, hip abductor/adductor machine and leg curls instead of deadlifts. Maybe do RDLs and hex bar deadlifts once you’ve got sufficient glute and abductor strength
>>77212943>Why the fuck can't I do either of these exercises?Why do you care? Accept it and figure out what you CAN do, then do that>single leg squats>back extensionsThere you now get to develop your legs/lowerback without pain
>>77213027>>77213872it's not necessarily the compounds, but specifically conventional deadlift and back squat, many people aren't built for them, making it a subpar exercise. for me it was constant fighting through sticking points, endless attempts to get the form right, etc.. I replaced them with front squats and stiff-legged deadlift, or trap bar and everything feels natural with a smooth bar path and a steady progress. they may even be a better choice in general for non-competing people, because SLDL, RDL, or GM engage the posterior chain better than conventional/sumo while trap bar DL is the most compound deadlift variation, that allows to lift the most weight and engages the lower body in a more uniform way, making it possible to train it with a single exercise
>>77214071you can do the same range of motion with goodmornings if you fix the bar securely on your traps. engages the posterior chain more and makes it easier to keep the hips and the knees in a fixed position throughout the movement
>>77212943Oh hey that was me.What worked for me and squats was backing the weight off significantly and doing high box squats (fake box squats, I just tapped my butt on the seat) that decreased in height every week by an inch or two. I wouldn't increase weight until I was at full ROM. That and bringing my stance in. As long as you feel balanced and strong, a super wide stance isn't all that necessary, and making it narrow can improve stability. A belt helped too.For deadlift, I found RDLs worse for my back. I think the secret for both is to pull the weight in with my lats. Pull the slack out of the bar, squeeze your lats down, and push with your legs while keeping the bar up against you. Eccentric can cause a ton of pain so don't try to control it unless you focus very hard on keeping your form perfect. I don't have pain doing deadlifts anymore but sometimes my back can feel a little sore, so I just make sure to focus on my form and not overdo it. I tried using my belt on deadlifts but it's too large for my torso and just fucks my form up, I have a 3" one coming in the mail that will hopefully fix this.
>>77214071WE CARRY THE FLAME
>>77215833>a dozen different copes because Anon can't just NOT ego lift while diddlying
>>77212943>>squats pinch my hip flexors and cause injuries if I push through itI used to have this and then I started pointing my feet further out and putting them closer together.I'm slightly bow legged so putting my feet parallel forces my knees to point slightly towards each other, which was the problem.Maybe the same will work for you.
