Need replacements for some exercises in fat loss 1.
Hey guys. I have severe mobility issues in my legs. To try to get out of this I am going to hold on too something every day and do squats (3 x 8) as well as using a tennis ball. I need replacement exercises for deadlifts, and romanian deadlifts because I am not mobile enough to do them. Thanks guys.
Rack deadlifts. Start with the bar elevated on pins in the power rack at a height around your kneecaps. Lower the starting point over time as your mobility improves.
After trying for the past 2 weeks I cant even do rack pulls. Anything else I can do? Also due to my mobility problems when I do the dumbbell push press I bend down on my toes and not my heel. I just want to make sure doing it this way wont harm me.
You could try "Good Mornings", without weights, to get a feel for working your glutes. This would not involve bending your knees at all if that is part of your mobility issue.
An RDL, doesn't really have a set range of motion. You go as far down as you can and that's fine.
However, if you have severe issues, weights may not be the right answer yet. Tell us more. Can you describe the mobility issues, specifically? What's the cause, etc.
Its because ive been a toe walker my whole life. Due to this I have huge calfs which I think is from them never being stretched out. Whenever I bend I always do it on my toes. My heel doesnt stay flat it comes up. This makes doing deadlifts, squats, etc impossible. The same hing happened when I did the rpd. Maybe I was doing it wrong?
Do your heels come up when you bend down or when you squat down?
If it's really that bad, then that should really be the priority. What's your plan?
I was a toe walker for most of my life. Casts on my feet as a child, physical therapy, etc. It was a combination of the physical and the habit that kept it going for me. I had to take care of the stretching and mobility AND force myself to remember to walk correctly afterward. Even today, when I get nervous, I tend to go up on my toes.
It can be a vicious cycle. You stretch and stretch, but then allow yourself to drift back into the bad behavior and you're going to need to stretch and stretch all over again.
Plus, when you've been limited like this for a long time, you simply don't know how to properly move. The wrong muscles fire and seize at the wrong times, some muscles don't do much of anything. Not good, and then putting weight on top can be dangerous.
I hope others will chime in, as well, but I'd seriously consider focusing on stretching and mobility before you worry too much about squatting and deadlifting. Are there single leg lifts that you can do without problems? Maybe limit yourself to those until you get more flexible.
My heels come up for both. I hardly bend when my toes come up and when I try to squat I end up falling backwards. My plan is too stretch. Ive been using a tennis ball on my legs. Does anyone know anything else I can use? I was never going to squat or deadlift with weight. I just wanted to do the motion thinking that that would help stretch my legs. Everyday I do squats by holding on to something 3 set of 15 rep. I try to hold it when I reach the bottom to stetch out my legs even more.
I'd recommend a serious regimen of SMR and stretching.
Get yourself a foam roller. I like the elites/AXIS (they are black styrofoam).
Get yourself a tube of tennis balls or a stick (a massage stick, not a tree branch). Tennis balls are cheaper, but are harder to work with.
Need replacements for some exercises in fat loss 1.
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