Quote:
Originally Posted by marygrace
My lower back felt very strained. It wasn't the kind of soreness that usually shows up the day after a workout, it developed only a couple of hours after lifting.
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Two possibilities (sorry I'm late on this):
1. Poor form (seems like that was it as evidenced below).
2. Weak lumber, glutes, erector spinae, etc.
Quote:
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A couple of days later, I asked a trainer to demonstrate the lift for me and then watch me do it. She said I shouldn't have been going into so much of a squatting position, and that I should sort of be squeezing my glutes on the lift. When I did it that way, I felt no pain in my lower back, but my hamstrings felt pretty sore for a couple of days.
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How low were you going? It's entirely acceptable to go ass to ankles, just don't relax at the bottom. Don't take the load off the muscle, because then the ligaments and cartilage are bearing the load, not something they are suited for.
There is a couple techniques Galya and Mike Robertson turned me onto...
1. Spread the floor. Basically, you are trying to slide your feet apart. This insures the legs are caving in, and the medius get used.
2. Squeeze the glutes. You know this already.