Hi! So I can't squat due to hip bone structure. I literally can only go down a few inches when standing feet flat on the floor. I've tried oly shoes, stretching/rolling for months, seeing doctors and therapists. I also have very poor ankle bone structure. I've just about given up. I can't deadlift because it causes back pain every single time. I've tried many ways - lighter weight, really high reps, single dumbbell, from higher off the ground, and more. I know my bottom vertebrae's spinous process didn't fuse when growing. I think this is playing a big factor, it is exactly where my pain is. I get pain often, whenever I have weight on my back. I also think my bone structure is playing a factor. When doing any leg exercise, it feels like I'm not getting proper leverage and extra stress is going to my back and knees. I just want to have fun and train long term without pain. Here is my routine:
-Overhead Press (usually like 8,6,6,6,4)
-Pull ups (steel beam grip) 5x7ish
-Barbell yoke walk (in front, back squat style hurts) 20-30second holds
-Ab Wheel (idk 12-20 reps, from knees, w/e bring me to failure that day)
-V ups 4xfailure
-Calf raises 4-5xfailure
-Chin ups (5x8-10, steel beam grip)
-Farmer walks (usually 20 seconds sometimes longer with less weight.)
-Front lever leg raises
I alternate these every other day. Lately I haven't been yoking because its been hurting my back and I've lowered farmers weight and increased distance. So I obviously need to be training my legs more :p. Things I've been considering lately:
- Start sprint training
- Get a gym membership and go try out machines.
Get a sled and do some heavy pushes and pulls. I got really excited when learning about these. I just really hope my back can withstand them. Here is a video (https://www.youtube.com/watch?v=taetX31Bs-w). I like this one because its dual sided, has 2 slots for weight and the handles aren't too wide (I'm smaller and don't want shoulders crippling the overall movement). I would however need one that also has padded feet options as I would use it in my apartment complexes basement (smooth concrete floor). If anyone knows of one with this criteria I would be grateful.
So what do you guys think? Any wisdom would be appreciated. Thanks for reading.