As I allow my back to heal and catch up on lost sleep, my workouts consist of finding out the best things I can do safely during this rehab. The advantage I have with this injury is that I have had this one before and so I know what to expect and what the limitations are. This was originally a running injury, so that is out for a little while.

I have noticed an improvement in my range of motion (ROM) and that is giving me better mobility and less pain, at least during the day.

I was able to do the Crossfit warm-ups and even some front squats.

The idea behind doing front squats with this particular injury is that with the front squat, the spine is in more of an upright position. Clearly, the most important thing to consider in this workout is keeping correct technique, particularly maintaining the curve in the lower back. I went considerably lighter, which is to be expected. After warm-ups, I did 8 sets, 2 reps each, 8×2. 95/105/115/125/135/125/115/105/.

The lifts went well, but I remained cautious nevertheless. It is about time to do some metcon workouts, starting tomorow.

Related posts:

  1. Front Squats vs Back SquatsEric Cressey has a good take on both the front and back squats. I did front squats tonight and tomorrow I will do back squats. Now Eric has me thinking I should learn box squats. My stats for tonight’s workout… Snatch to 10 Overhead Squats, 7×10 45/45/65/75/85/95/85 Front Squats, 5×5...
  2. More on Front Squats vs. Back SquatsBack on August 9th, I linked to an excellent article by Eric Cressey on the differences between the front and back squats. (Do both)! This video, from the excellent “Squat Rx” series, points out some differences between the two lifts, but it is mainly an outstanding tutorial on how to...
  3. Front Squats, 7×3 ...
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  5. Front Squats and a Few Cleans ...
  6. Asshats and Front Squats ...
  7. Fun With Front Squats ...

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