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  1. #1
    Reinhardt is offline Senior Member
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    Default lower back pain from hanging leg raises?

    is it possible?
    i quit heavy squatting and stuff, but started hanging leg raises. now my low back feels much better, but in an other way messed up.
    i dont know, but maybe trough the hip flexors?
    please help

  2. #2
    gtrgy888 is offline Senior Member
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    You need to maintain the hollow position by compressing your midsection. If you don't compress the abdominals, you are supporting your body weight with your spine and lower back: bad idea. If it helps, do leg raises flat on the floor for awhile and practice keeping your core compressed and your lower back pressed flat against the floor during leg raises. This will help your form in the long run. Eventually work up to hanging knee raises with a compressed core. THEN, when you can safely perform the movement, you can increase the load by extending the legs.

    Best of luck

  3. #3
    Martijn Kruiten is offline Senior Member
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    Default lower back pain from hanging leg raises?

    Hanging leg raises create quite a big torque on your spine. A slight bend greatly amplifies the effect.

  4. #4
    Jordan Vezina RKCTL is offline Senior Member
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    Default lower back pain from hanging leg raises?

    If you're new to them the HLR could cause back pain if you're doing them After swings or snatches.

  5. #5
    vinceh4 is offline Senior Member
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    You can easily hyper-extend your back with this movement. To get it right, try doing some dips with your legs parallel to the floor (almost impossible to hyper extend doing that) to get the feeling.

  6. #6
    305pelusa Guest

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    Quote Originally Posted by gtrgy888 View Post
    You need to maintain the hollow position by compressing your midsection. If you don't compress the abdominals, you are supporting your body weight with your spine and lower back: bad idea. If it helps, do leg raises flat on the floor for awhile and practice keeping your core compressed and your lower back pressed flat against the floor during leg raises. This will help your form in the long run. Eventually work up to hanging knee raises with a compressed core. THEN, when you can safely perform the movement, you can increase the load by extending the legs.

    Best of luck
    I see many "reasons and solutions", but this one gets my vote. The hip flexors attach at the lower part of the spine. When you lift your legs, the hip flexors have to pull the lower back, causing it to both arch, and hurt.
    The abs should push the spine back enough (un-arch it, round it, however you wanna call it) so that it doesn't hurt anymore. If the abs aren't strong enough to counteract the Hip Flexors' pull, you ain't ready for the Hanging Leg Raises yet.

    Additionally, the drill this guy gave you is spot on. The whole point is to be able to "tuck your tail", or in other words, make the lower back as flat as possible during the Lag Raises of any kind.

  7. #7
    Jethro is offline Senior Member
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    Default Go to the source

    I don't think it's the hanging leg raises, I think it's the result of faulty form from the squat and/or deadlift. If you don't do either of those two lifts correctly any exercise involving that area will cause pain. You seriously weaken the hips/lower back when you do either incorrectly (squat from the knees and deadlift from the legs/lower back), but it's an extremely common error I see all the time! There's only one book that I know of that describes how to do a half squat correctly. ONE!

    ...and the U.S. wants to be standing on one of the podiums at the Olympics?
    Greedy, wouldn't you say?

    My suggestion would be to build some strength back into your hips/lower back by learning to do the squat or deadlift correctly with light weights. Then try your ab work. I'm sure the results will be to your liking. You more than likely have at least minor postural issues as well. Please post videos of your form, we'd be glad to help.

  8. #8
    Reinhardt is offline Senior Member
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    comrades,

    thank you for your advice.

    regarding form in the squat and deadlift: i checked it many times, and it looks good.
    but, anyhow, the last time i squated heavy, for me that was 132,5 kg x2 x2, is about a month ago. heavy deads even longer. i never had any kind of pain while squating or pulling.

    last week i had 3 sessions of kettlebell practice for strength, no one was longer than 30 minutes and my heaviest kb front squat was 32+24 x3. each session was followed by snatches with the 24kg bell for ten minutes with different intensity. no back pain during this week. very very fine!!!

    im in the military. today i was outside in the cold most of the day. after work i went to our courage corner, still pretty cold. i warmed up with back bends, wall bridges, pump stretch and sit ups a la bullet proof abs and 3 reps of hanging leg raises. then i lifted for 25 minutes, "heaviest" lift: front squat 24+32 x2. during that 25 minutes i tweaked my back again, quite bad.

    after that i snatched the 24 bell for a very easy and carefull 5/5 x2, which did not worsen my pain.

    im confused! was it the cold? the 3 reps of hanging leg raises? the front squat? please help!
    Last edited by Reinhardt; 11-22-2010 at 07:03 AM.

  9. #9
    305pelusa Guest

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    Quote Originally Posted by Reinhardt View Post
    im in the military. today i was outside in the cold most of the day. after work i went to our courage corner, still pretty cold. i warmed up with back bends, wall bridges, pump stretch and sit ups a la bullet proof abs and 3 reps of hanging leg raises. then i lifted for 25 minutes, "heaviest" lift: front squat 24+32 x2. during that 25 minutes i tweaked my back again, quite bad.

    after that i snatched the 24 bell for a very easy and carefull 5/5 x2, which did not worsen my pain.

    im confused! was it the cold? the 3 reps of hanging leg raises? the front squat? please help!
    Well, do you remember at what time you began having the pain, or when your back tweaked?

    When my abs werent strong enough for my hip flexors, only one rep would cause me pain, so it can still be it.
    If you warmed up properly, I doubt the cold had something to do with it.

    Do you get the same pain if you do Pistol Squats? Doing a single rep is like doing a squat holding on to your bodyweight. Additionally, at the bottom position, the backs rounds. If they dont hurt, it means your back is hurting because it gets arched during the hanging leg raises. If they DO hurt, it means your back is hurting because it gets rounded during your squats (imperfect form as jethro said).

    I dont have experience with squats-deadlifts making Hanging Leg Raises hurt, but I do know they hurted me because of weak abs. Maybe do an experiment and lay off the Leg Raises for 2-3 weeks and see how you go. No point in worserning it if its what it hurts.

  10. #10
    Reinhardt is offline Senior Member
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    today i went to the doc. he says im fine, no slipped disc or anything else bad like this. so the pain is only muscular. i hope i can practice again on thursday.

    i think im gonna stop hanging leg raises and concentrate on
    sit ups a la bullet proof abs and bridges,
    pistols and kb front squats,
    pull ups and chins,
    c&p and bent presses and
    snatches a la viking warrior conditioning.

    do you think i miss something with this selection?

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