How can functional training regressions prevent lower back pain for weightlifters?

1 What are functional training regressions?

Functional training regressions are variations of functional exercises that reduce the difficulty or complexity of the movement. Functional exercises are those that train your muscles to work together and prepare them for daily tasks or sports activities. For example, a squat is a functional exercise that works your legs, hips, and core, and helps you perform actions like sitting, standing, or lifting. A functional training regression of a squat could be a box squat, where you sit on a box or a bench and stand up, or a goblet squat, where you hold a light weight in front of your chest. Functional training regressions allow you to focus on your form, technique, and activation of the right muscles, without putting too much stress on your lower back.

2 Why are functional training regressions good for lower back pain?

Lower back pain is a common problem among weightlifters, particularly those who lift heavy weights or perform complex movements like deadlifts, cleans, or snatches. This type of pain can be caused by muscle strains, joint inflammation, disc herniation, or nerve compression. Poor posture, weak core, tight hips, and muscle imbalances are all risk factors for lower back pain. Functional training regressions can help to prevent or reduce lower back pain by addressing these risk factors. Through functional training regressions, you can strengthen your core muscles that support your spine and pelvis and stabilize your movements. You can also improve your mobility and flexibility to move with more ease and less friction. Additionally, you can correct any imbalances or asymmetries that could lead to compensations and misalignments. Finally, you can enhance your neuromuscular control which will improve your coordination and awareness of your body.

3 How to do functional training regressions for weightlifting?

Functional training regressions are not meant to replace weightlifting, but to complement it and prepare your body for it. Incorporate these exercises into your warm-up, recovery, or off-day routine. For squats, box squats, goblet squats, or split squats are great options to activate your glutes, quads, and hamstrings, and improve your hip mobility and stability. Kettlebell swings, hip bridges, or single-leg deadlifts will strengthen your posterior chain and improve your hip hinge and core bracing. Landmine presses, dumbbell presses, or band pull-aparts are good for working your shoulders, triceps, and upper back. And inverted rows, dumbbell rows, or face pulls are great for training your back, biceps, and rear delts while also improving your scapular control and posture.

4 How to progress functional training regressions for weightlifting?

Functional training regressions are not designed to be easy, but to be difficult and effective. You can progress functional training regressions for weightlifting by increasing the load, intensity, or range of motion of the exercises, as long as you maintain good form and technique. For instance, you can add weight, resistance, or leverage for a heavier kettlebell for swings, a thicker band for pull-aparts, or a lower box for squats. Additionally, you can increase the intensity by adding speed, power, or explosiveness; think jump squats, swing snatches, or push press. And you can increase the range of motion by adding depth, height, or distance; such as full squats, overhead squats, or lunges.

5 How to incorporate functional training regressions into your weightlifting program?

Functional training regressions are not a substitute for weightlifting, but a supplement to it. You can incorporate functional training regressions into your weightlifting program as warm-up, recovery, or off-day exercises. For warm-up exercises, select exercises that match the movement patterns of the main lifts you will perform. Do 2-3 sets of 10-15 reps with light to moderate weight. As recovery exercises, choose exercises that work the opposite muscles of the main lifts you performed. Do 1-2 sets of 15-20 reps with light weight or bodyweight. For off-day exercises, pick exercises that work your whole body or your weak areas. Do 3-4 sets of 8-12 reps with moderate weight or resistance. Incorporating functional training regressions into your weightlifting program can help you activate your muscles, lubricate your joints, reduce muscle soreness, enhance blood flow, maintain strength and stability, and prevent overtraining or injury.

6 Here’s what else to consider

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