I’ve been lifting for several years now, and have a reoccurring low back injury. I was never able to get past lifting more than 180lbs on squats or deadlifts without straining my back. I’ve worked with both a Certified Starting Strength Coach, and have done a lot of rehab and mobility work to no avail. I ended up taking a year off lifting, and my back seemed to be almost 100% better.
Well, I finally got it diagnosed, and it turns out that my right hip socket was never fully formed. Doc (orthopedic surgeon) said I should no longer load my spine while bending more than 70 degrees. He also said I will not gain mobility from stretching, and that stretching could make my back worse. He was very firm on this.
I just started lifting again, and decided to do rack pulls and light weight squats to feel it out. After my 3rd workout, I flared up my injury again squatting only 110lbs. I’m not entirely sure the flare up was due to the squats or pulls, the pain came a day after the workout (I am certain it’s not DOMs).
I would really like to work around this. I like squatting and pulling, but it’s apparent now that that’s out of the question. I want to get big legs, and I am not sure the best way to go about it.
I can most likely do lunges and hopefully rack pulls. Is this enough to build big legs? I have a home gym, and don’t have access to machines, but I would consider signing up if I should be doing leg press and extensions. Any other ideas?