30 Seconds SummaryHow to Train the Big Three Around Your Injury
- Understanding movement basics is crucial when injured: Flexion, Extension, Abduction, Adduction, and Rotation identify how joints move.
- Identify which movements cause pain to modify training for the big three lifts: squats, deadlifts, and bench presses.
- Work around injuries by substituting full movements with those that target parts of the motion without causing pain, such as using glute bridges for hip extension if squats hurt.
- Consider contra-specific or non-specific movements if direct substitutes still cause discomfort; this could include reverse hypers for deadlifts or face pulls for bench presses.
- Prioritize exercises based on a hierarchy: Specific, Component Specific, Contra-specific, and Non-specific, to safely continue training.
- The rehabilitation plan should begin with non-specific movements and gradually progress to more specific exercises as pain subsides.
- Always avoid movements that provoke pain, focusing on healing and alternative exercises to maintain fitness levels.
Biolayne
Peter Baker
