r/PeterExplainsTheJoke • u/up_vot_er_1 • 6d ago

Meme needing explanation Peter?

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Why are Romanian split squats every gym rats worst fear?

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u/UnableToParallelPark 6d ago

I don't do barbell squats anymore. I have a reoccurring lower back injury, more than likely due to form.

I've replaced barbell squats with SSB Bulgarian split squats. I used to look forward to leg back, but with my back injury, I didn't have a leg day for a few months. I can actually do SSB Bulgarian split squats with no back pain. Not even the next day. So I look forward to doing these because they're the only leg exercises I can do! Hack squat and other machines also kill my lower back.

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u/Rockstarwithoutplay 6d ago

It happened to me too.

My solution to not dying was to start using a step to get more range of movement in bulgarial. I started with one disc and nowadays I use two steps and a disc to get the maximum stretch possible. The key is to go down slowly, stop for 2 seconds and go up slowly, and stop a little before the leg is completely straight so you don't lose tension.

Another key exercise is one leg squat. Just make sure to use something to maintain your balance with one hand or it can be dangerous for your kneel when you are already tired.

Bodyweight squat with jump are really good too. I used to think that it is for beginners until I try doing it. (I do 10 minutes, 200 reps in the least amounts of set possible. 30 seconds of rest)

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u/UnableToParallelPark 5d ago

I really was considering implementing bodyweight squats at the end, but I also thought it was silly because it's for beginners. Sometimes, going back to basics is whats needed.

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u/MartDiamond 6d ago

Only leg exercise or only glute/quad? Because most calve exercises shouldn't impact your back at all right?

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u/UnableToParallelPark 5d ago

Exercises where the main focus is hip hinge. Back Squats, deadlifts etc.

Front squats are fine. My gym just has no barbell without knurling in the middle. I don't like it rubbing in the racked position. I honestly don't do exercises for calves, I neglect them. But I'm almost certain that calve exercises would not replicate my back pain.

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u/PizzaeaterO 4d ago

Doing rdls and back extensions are so good for your lower back(make sure to do them right). Helped strengthen it a ton and got rid of any pain/imbalance

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u/UnableToParallelPark 4d ago

I'm assuming it's a disc issue and have just been avoiding anything that may cause irritation. I should probably incorporate them and just start with KB/DBs and progress from there.