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Hey, /fit/
So, I was a caregiver and I recently caught a 553 pound man, right after weighing him coincidentally enough. I caught him enough to slow his fall to the ground, but I have permanently injured my back from the years and this has been the last big injury I could take. I left the medical field because I'm to fucked up, but now two really big compound lifts are out (squats and deadlifts).
My question is how do I still work out the muscles, when I can't two those two very important lifts?
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>>42375631
squats:
quads, glutes, a little hamstrings, erectors, a little abs - we'll boil this down to just knee extension and hip extension, since this is the major thing going on
deadlifts: erectors, hamstrings, glutes, traps, grip (forearms included)
if your upper body training is in order and you are hitting a lot of pulling work, your traps, grip, forearms, etc. are already going to be ok, so we'll just focus in on quads, glutes, erectors, and abs
quads: leg press (might want to do it one legged to eliminate possibility of lumbar flexion at the bottom of the ROM), hip belt squat, machine hack squat
hamstrings: RDL (if possible), GHR, hamstring curls
glutes: barbell hip thrust, covered by RDLs somewhat (again - if possible given you injury), GHR
erectors: hypers
abs: whatever doesn't hurt your back (see mcgill's big three for spine friendly ab work)
hope this helps, look up back mechanic by stu mcgill and see if you can improve your back as well
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