As I lose weight I am having less of a sore lower back so my plan is to keep going until I go from the current weight of 210 to 190/185. Then, I'll have to start looking through that core-strength skicky and maybe do pilates.

Is this a smart plan? Make the belly go away before tackling the new workout?

Lastly, I am doing leg presses. Would I be correct in assuming they have the same benefit as squats minus the core/stomach element?

I'd be squatting. Just start small and work in the 12-15 rep range for a while and all the needed muscles will improve.

I'd also work on hip mobility. If you get to the end of your hip mobility before you get to full depth, your lower back will start bending to compensate, and you'll injure it.

Start with light weights and fix any problems with your form, especially as a result of inflexibilities. Then transition into heavier high rep sets. The best way to bring your "weak core" up to par is to exercise it, not ignore it and shortchange the rest of your body while you're at it.

Other advice would be to use unilateral leg exercises which reduce the load on the back while increasing the load on the legs. Examples include bulgarian split squats, step-ups, lunges, unilateral stiff-legged and romanian deadlifts, lunge deadlifts, single leg calf raises, etc. That extra weight you're carrying around means more resistance for the legs and less you'll have to put on the barbell.

Sore low back as in muscle soreness, or sore low back as in something screwed up with the spine?

If it's just muscle soreness, I think you are avoiding some of the best exercises for core strengthening around...better than any direct core work.

Follow chic's advice on the single legged variants and low weight versions of bilateral lifts. Concentrate on keeping the low back stable with a good tight, stable arch through the lifts. You don't want flexon in the low back, you want stability.

IMO, that's probably time better spent than on a leg press.

Fat Bill...

This same group of guys advised me on the deadlift in January...

I was a novice and it took some convincing because I was 71 years old and never had learned the ex..

It was the best thing I have EVER done for my lower back..:tu:

I watched the videos many times to get the form right and practiced with a bar and added weight slowly...

These dudes will help you get it right...

How would one go about improving hip flexibility (I think I've got that problem, where when my legs go parallel, my back has to bend slightly to compensate, which ends up involving it way to much in the exercise for squats)

Start with light weights and fix any problems with your form, especially as a result of inflexibilities. Then transition into heavier high rep sets. The best way to bring your "weak core" up to par is to exercise it, not ignore it and shortchange the rest of your body while you're at it.


Good advice right there! Very good advice.

I used to have a pretty weak core, too. Couple things that helped me a lot were side bends and weighted decline situps. For hip flexors, I just hold myself up on my dip bar and bring my knees to my chest for 5 sets of 15. I don't know how to effectively add weight, otherwise I'd keep it in a 5x5 or 6 range.

As I lose weight I am having less of a sore lower back so my plan is to keep going until I go from the current weight of 210 to 190/185. Then, I'll have to start looking through that core-strength skicky and maybe do pilates.

Is this a smart plan? Make the belly go away before tackling the new workout?

Lastly, I am doing leg presses. Would I be correct in assuming they have the same benefit as squats minus the core/stomach element?

No, it's not a smart plan.

And drop the leg presses. They have much less benefit than squats in your situation.

You should substitute Bulgarians for squats, and do your deadlifts single leg. Add wall squats, also with Swiss ball, also lateral.

For core, you should work your core. But one thing about squats and deads, especially single leg squats and deads, is they work your core.

Specifically you should do pushups with dumbell rows,

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dumbell raises, and T-sype pushups. This can replace your bench press work half the time. If you can, elevate the feet on a ball.

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This will work your core, probably much to your surprise.

You should do lunges with dumbell raises, medicine ball twists.

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There are so many squat and deadlift variations that you will find ones that do not hurt your back. Just put your ego in the back room - if you need to do the squats and deads with little pink dumbells, so be it. You might think there is no progress to be had there.

But for example here is a set that may not look that nasty but most people reading this do not have the core to do it:

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and that one burns plenty of Calories too.

I think I've got that problem, where when my legs go parallel, my back has to bend slightly to compensate, which ends up involving it way to much in the exercise for squats
On the following page, check out the first seven stretches, which are aimed at developing the flexibility to squat deep with good form:

http://columbusweightlifting.org/stretching/

Another great way to improve flexibility is to practice overhead squats with a broomstick or just the barbell itself, going as deep as your flexibility allows while staying tight and enforcing good posture. Doing this each workout before you start lifting will improve your flexibility quickly.