I've been practicing the Windmill Stick as taught by Dan John as one of the mobility exercises I do during my breaks from work. After my 1-rep max test of the Lateral Single Leg Deadlift, I felt something in my low back snap a bit when I practiced the Windmill Stick. Afterwards, the right side of my low back felt a little more sore than usual. Maybe it's actually my right oblique that feels sore. Anyway, on the following day, I felt a bit of a tweak in the right side of the low back, like it could snap at any moment.
My low back generally feels fine. I don't feel like I've suffered an injury... yet.
I reassesed how I get into position into the Lateral Single Leg Deadlift. I'm not convinced my hips are actually aligned with my shoulders. Moreover, I'm not convinced this exercise is safe for my low back. So, I'm going to replace it with the Straddle Lift, aka the Jefferson Deadlift. The Straddle Lift might not work the obliques as hard, but I know from past experience it's safe for my low back. Why the Straddle Lift? The reason is it strengthens the posterior chain like the deadlift, with less risk to the low back. Posterior chain strength is useful for heavy kettlebell cleans and snatches. The Straddle Lift also strengthens the quadriceps, which should be useful for KB front squats.
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