adagny
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« on: October 10, 2011, 02:56:21 PM » |
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After doing low bar squats my low back hurts a little (less than when I was doing high bar squats) and when I go deep I feel it more in my adductors, I want to know how to avoid this pain, Ive already been working on hamstrings flexibility but still when I squat with empty bar, at the bottom I try to arch my lower back and I feel my adductors beeing pulled, not my hamstrings. so what should I do? Like this guy when I am really deep I round my back Evident Lower Back Rounding |
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« Last Edit: October 10, 2011, 03:01:15 PM by adagny »
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Goals for the end of 2012/current 5RM
Squat 160kg/117kg
Deadlift 200kg/133kg
Bench press 120kg/95kg
Press 80kg/55kg
Barbell rows 120kg/87kg
Pull ups/Chin ups 12 reps @ 76kg
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yoyoman
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« Reply #1 on: October 11, 2011, 11:45:15 AM » |
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Get a belt.
Warm up.
Its hard to judge with just the bar, as you won't really get your form going until you have some weight on there.
Look up Ripptoes youtube videos on squatting.
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King Neptune
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« Reply #2 on: October 11, 2011, 12:23:39 PM » |
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Don't go low for now. Just go as far as possible, before your spine rounds, even if you don't reach parallel.
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adagny
Bulking Gnome
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« Reply #3 on: October 11, 2011, 06:20:00 PM » |
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But going deeper engages the hamstrings glutes and adductors more, besides when I started going deeper the pain diminished but not completely which means that there is still something missing. Everything I found about this issue is about hamstrings inflexibility so should keep increasing my flexibility?
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Logged
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Goals for the end of 2012/current 5RM
Squat 160kg/117kg
Deadlift 200kg/133kg
Bench press 120kg/95kg
Press 80kg/55kg
Barbell rows 120kg/87kg
Pull ups/Chin ups 12 reps @ 76kg
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xX2BrothersXx
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« Reply #4 on: October 11, 2011, 08:09:58 PM » |
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But going deeper engages the hamstrings glutes and adductors more, besides when I started going deeper the pain diminished but not completely which means that there is still something missing. Everything I found about this issue is about hamstrings inflexibility so should keep increasing my flexibility?
Not necessarily true. Ripptoe encourages cutting off the squat because once parallel is broken and the bounce out of the hole is use you activate every muscle necessary. No need to go ATG to get ham and glute activation. When Ripptoe coaches the squat he actually teaches the trainees to cut off the squat anyways. For the pulling feeling try stretching your adductors and hams as well. The low back pain is alright if it isnt painful. I sometimes feel fatigue in it after a set. As King Neptune once told me Arnie Schwarzenegger the squat was his favorite low back exercise. Here are a whole video of great stretches:
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Progress LogGoals for May 24, 2012 [ ] Deadlift 225lbs [ ] Squat 200lbs [ ] Bench 150lbs [ ] OHP 100lbs [ ] Row 90lbs
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King Neptune
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« Reply #5 on: October 12, 2011, 01:37:11 AM » |
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I'm all for depth, though, as xX2BrothersXx pointed out, it's probably good enough to just break parallel (that's deep already, and quite an uncommon sight in the gym!). But if going means that you're rounding your spine, you're putting your back at risk! If you're not sure, then you need to find out. xX2BrothersXx doesn't, so if his low back is sore, it's probably from the strong low back contraction. Go only as far as you can without entering lumbar flexion, and improve over time. You probably need to improve the mobility of your ankles, and hips. And you need to improve the strength and function of your core, to be able to keep your spine very tight in the hole. Stretch the hamstrings, but also the hip flexors. When you squat, keep your chest up, keep a small arch in the low back, but try to really extend the thoracic part of your spine.
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adagny
Bulking Gnome
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« Reply #6 on: October 12, 2011, 05:00:55 AM » |
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The low back pain is like a burn and just after finishing the set, then it goes away. I´ve never felt the pain in the bone or anything. Even the same day I do front squats and my low back doesnt hurt diring these. I just dont want to fuck up things. Ill keep working on hamstrings flexibility as well as adductors. thx
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Logged
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Goals for the end of 2012/current 5RM
Squat 160kg/117kg
Deadlift 200kg/133kg
Bench press 120kg/95kg
Press 80kg/55kg
Barbell rows 120kg/87kg
Pull ups/Chin ups 12 reps @ 76kg
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xX2BrothersXx
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« Reply #7 on: October 12, 2011, 08:23:51 AM » |
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The low back pain is like a burn and just after finishing the set, then it goes away. I´ve never felt the pain in the bone or anything. Even the same day I do front squats and my low back doesnt hurt diring these. I just dont want to fuck up things. Ill keep working on hamstrings flexibility as well as adductors. thx
That's exactly what I get man. As Neptune said as long as it's not rounding it's probably low back contraction. We need a video to be completely sure if it's a form error or it's nothing. To me it sounds like what I get. After the set it feels fatigued/tired/burned and then it goes away until I do my next set and after I'm done squatting it leaves completely. |
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Progress LogGoals for May 24, 2012 [ ] Deadlift 225lbs [ ] Squat 200lbs [ ] Bench 150lbs [ ] OHP 100lbs [ ] Row 90lbs
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adagny
Bulking Gnome
Reputation Power: 0
Posts: 694
Lift hard, die strong!
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« Reply #8 on: October 12, 2011, 12:13:41 PM » |
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Ill post a video as soon as I can. I just need to find a camera, mine is broken.
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Logged
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Goals for the end of 2012/current 5RM
Squat 160kg/117kg
Deadlift 200kg/133kg
Bench press 120kg/95kg
Press 80kg/55kg
Barbell rows 120kg/87kg
Pull ups/Chin ups 12 reps @ 76kg
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rm082e
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« Reply #9 on: October 13, 2011, 08:53:38 AM » |
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I get that same burning feeling in my low back when doing dead lifts. I'm 6'2" and squatting down low enough to keep my lumbar spine straight means I really have to work to keep that area from rounding on the pull as I push with my feet. If I begin to round out in the lumbar spine area, I know I've got too much weight and I need to back off. I don't think it's joint or disc issues, just muscle fatigue. It always goes away for me in a few hours.
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First honest pull-up in my entire life - 10/28/2010
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tommitulip
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« Reply #10 on: October 13, 2011, 10:04:25 AM » |
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Hi! It usually takes quite a lot of time to get the flexibility to squat really low without the butt beeing pulled under. Apart from stretching the hamstrings you could do these two stretches also: http://www.exrx.net/Stretches/GluteusMaximus/SeatedFloor.htmlhttp://www.exrx.net/Stretches/HipFlexors/LyingHipFlexor.htmlYou can do them on a daily basis holding the stretch for some seconds(20-120) for 2 or 3 sets. Squatting(moderate weight) is by the way the best stretch you can do!The others just help to get there faster and injury free. You should think about getting a foam roller also and self massage tight muscles before and after your strength training. Happy Lifting! Thomas |
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