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  1. #1
    rep_movsd is offline Junior Member
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    Default CC workout Knee tucks problem

    I'm doing the CC routine from the past 20 days, I workout about 5 times a week, usually take a day off every three days.

    I'm doing the first progression of exercises and it's not very hard, thus I'm doing all the exercises everyday except the handstand thing which I will start only after I can progress to level two with all the others.

    I'm mixing it up with the reps so some days, I do 2x25 some days 1x40 and so on increasing gradually. If I'm tired I break it into two sets, otherwise I do all reps in a row, keeping the total reps more or less same, occasionally bumping up that number by 10.
    I try never to push forward if I experience a "bad" pain.

    Knee tucks however, I am not able to do more than about 15 in a row without experiencing pain in the lower back. I often start out thinking I'll do 2x25, but the pain starts at about 10 reps and so I never push beyond 15.

    I've done all sorts of ab exercises in the past and not had any back pain - I also used to do back raises regularly(on flat ground), so I don't know why my back complains now.

    I have no problem doing the short bridges (my last two workouts I did 2x30 and 1x40).

    Shoulder stand squats too cause me an ache in the lower back after about 30 reps or so - However I support my back with the arms, I'm not able to hold the whole body in a vertical line and the lower back starts aching...

    What should I do?

  2. #2
    tomybrand is offline Junior Member
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    Hey Dude
    I'm doing about the same as you are CC wise, I thought i'd be original and actually do the exercises laid out in the book exactly as prescribed.

    I do 35 seconds of each exercise no rest in between, very slowly, then break for a minute and repeat 6x not counting reps the first 2-3 weeks then work towards a 4th-5th week "test" progression,

    On the back pain, i feel ya, I have a permanent neck injury(wired together) so i dropped the head stands and do crows instead, the back twinges every once in a while as well, getting a little older

    I'd continue doing what you are doing, but add in something like the plank and downward dog before and after your workouts, I'm a fan of some cst stuff, and i do 5 poses for a minute each usually before and after i workout.that really does help me both back and neck wise

    and i'd also see if another month of cautiously continuing your leg work doesn't reduce the pain. but the plank/Downward dog really helps my neck and sometimes lower back pain, give them a try, hold for a minute, there are a few others.

    Good luck and let me know how it goes,

  3. #3
    gtrgy888 is offline Senior Member
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    Default Compensatory movement patterns

    You have a classic case of compensatory movement patterns.

    The knee tucks are not meant to work the lower back at all, ideally. When I passed them, I felt them in the quads, abs, and hip flexors. If you feel them in the lower back, focus on keeping the gymnastic hollow position by consciously pushing your lower back down and tucking in your stomach. You should feel less pressure on your back and more on your front. Work up to maintaining that position in proper time and position for about ten reps and then gradually adding more week by week. (I discovered I had the same problem with step 2. By pushing and holding my lower back against the floor, I got my first real ab workout in months.)

    The shoulderstand squats are monstrous, huh? The trick with those is to work on relaxing the upper body under tension until the support becomes comfortable. Breathe out as you lower your knees and attempt a fuller stretch session by session. Try to move the hips BEFORE the knees. Tense the glutes instead of the lower back to save you some discomfort. At the top of the movement, attempt a straight body position by imagining a string pulling your feet to the ceiling. Keep the legs together throughout, if possible. Maintain tension in the right places and repeat.

    Hope that helps.

  4. #4
    kvlwsn is offline Junior Member
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    Quote Originally Posted by rep_movsd View Post

    Knee tucks however, I am not able to do more than about 15 in a row without experiencing pain in the lower back.
    I thought I was the only one. I had some lower back pain when I first began this exercise but today I felt it mainly in my quads and hips. I'll tell in about 24-48 hours if the abs got worked but they usually do. I did 3 sets of 25. I started with 10 then 15 then 20. I can do step three and four but I'll milk this one and maybe the next step will be a breeze. Shoulder stands were a challenge for me as far as the position is concerned. It had been a while since I'd been in that position. I had a hard time getting perfectly straight but even my six year old daughter had a hard time. If you have a paunch like me it does not make it any easier. I just did my best and pumped out the reps. I'm now on step four half squats and I don't expect to be there long.

    Peace
    Last edited by kvlwsn; 11-20-2010 at 05:05 PM.

  5. #5
    phrak is offline Senior Member
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    Default

    Quote Originally Posted by gtrgy888 View Post
    You have a classic case of compensatory movement patterns
    Yep. Caused by sitting all day. I would say this: do them without moving the upper body for a while. Lean all the way back and don't lean forward INTO the knee tuck. Once your hip flexors get strong enough, start working the forward movement into it. You may need to do some lower back stretches, as your spinal muscles might be shortened (lower-cross syndrome)
    My CC Progress
    Pushups/Leg Raises/Pullups/Squats/HSPUs/Bridges = 3/3/3/6/3/2

  6. #6
    iforwms is offline Senior Member
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    Default CC workout Knee tucks problem

    Thanks gtrgy and phrak, I found your replies very useful!

  7. #7
    brazzzuka is offline Junior Member
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    Default

    I found that the Knee tuck can be quiet dangerous for someone with a bigger gut/overweight.

    Coach Wade unfortunately only mentioned to lose weight instead of providing an alternative to that exercise which is why i prefer Pavel's substitute suggestions from NW on the Pistol.

  8. #8
    phrak is offline Senior Member
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    Quote Originally Posted by brazzzuka View Post
    Coach Wade unfortunately only mentioned to lose weight instead of providing an alternative to that exercise
    And rightly so. Knee tucks aren't going to make you lose weight. Changing diet will.
    My CC Progress
    Pushups/Leg Raises/Pullups/Squats/HSPUs/Bridges = 3/3/3/6/3/2

  9. #9
    brazzzuka is offline Junior Member
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    Quote Originally Posted by phrak View Post
    And rightly so. Knee tucks aren't going to make you lose weight. Changing diet will.
    I wasn't saying that it will help me lose weight. Just saying it would have been good to provide an "Alternative" to the knee Tuck squats if you have a bigger gut.

    So what if the person trying is 50, 60 or even 100 pounds overweight just tell them to give up on the squat completely until they loose the excess fat, which can take months and years..

  10. #10
    Sumo2007 is offline Senior Member
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    You must not give up on the Squat.I did not do so and nobody should do.The fact that knee tucks are hard for you is that they let you know you have found a weak link in your body.Work it and you will be a better athlete in the end.

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