squat form/back pain? - JP Fitness Forums

liftintexas · 11-19-2007, 07:59 AM

Perhaps all those years of only using the smith machine to squat have caught up with me. I FINALLY have moved over to doing freeweight squats the past two weeks. I am about 95% sure I am keeping solid form, but today, I felt like I was having some pressure (slight pain) in my mid-to-lower back as I was squatting.

Is this something that goes away as you get stronger and are better able to isolate muscles? Or, should I be concerned that my form is really not as good as I thought it is?

I know this is asking in a vacuum but I guess more curious if anyone else has experienced something like this? Many thanks.

Tony Gentilcore · 11-19-2007, 08:39 AM

Quote:

Originally Posted by liftintexas

Perhaps all those years of only using the smith machine to squat have caught up with me. I FINALLY have moved over to doing freeweight squats the past two weeks. I am about 95% sure I am keeping solid form, but today, I felt like I was having some pressure (slight pain) in my mid-to-lower back as I was squatting.

Is this something that goes away as you get stronger and are better able to isolate muscles? Or, should I be concerned that my form is really not as good as I thought it is?

I know this is asking in a vacuum but I guess more curious if anyone else has experienced something like this? Many thanks.

Widen your stance a bit to allow the hammies to help out a bit more. Point toes out slightly. Really, and I mean REALLY pull DOWN on the bar and make sure your elbows aren't pointing out (they should be pointing straight down to the floor). In doing so, you will get those lats activated and provide a bit more stability to the lumbar spine. Also, make sure you're bracing the entire time.

Oh, and if you're squatting to a box, take your shoes off and squat barefoot. If you're not using a box, make sure you're keeping a hard arch and not letting your lumbar spine to "tuck" under. I'm willing to bet you have hips tighter than a camels ass in a sandstorm, so it also wouldn't be a bad idea to work on some hip mobility.

liftintexas · 11-19-2007, 08:56 AM

I think I had the toes right, but will check on the elbows (never even on the radar) and double check the stand being wide enough. Thanks very much for that, Tony.

I'm not on a box. and yeah, I've never done any hip mobilty work, so your bet is likely a very safe one.

trainerty · 11-19-2007, 10:49 AM

Good tips. I'm sure they will serve you well.

I'm curious Tony.... you state to pull down on the bar. Would this have the same effect as simply squeezing the bar as hard as possible? I would think pull down would cause more compression that will keep the spine from shifting. Is that the case? I know from squeezing the bar (very hard) you force more muscles to take action which should help neutralize spinal movement.

Just curious...

Keep that back safe Texas

Tony Gentilcore · 11-19-2007, 11:41 AM

Quote:

Originally Posted by trainerty

Good tips. I'm sure they will serve you well.

I'm curious Tony.... you state to pull down on the bar. Would this have the same effect as simply squeezing the bar as hard as possible? I would think pull down would cause more compression that will keep the spine from shifting. Is that the case? I know from squeezing the bar (very hard) you force more muscles to take action which should help neutralize spinal movement.

Just curious...

Keep that back safe Texas

If you're squeezing with your elbows flared out (instead of down) it won't matter....

But yeah, I guess you could use the cue of just squeezing as hard as you can as well. However, I don't think the amount of additional compressive force you would elicit by pulling down on the bar a bit more would mount to much anyways. Minutia in my book. Provide some more stability and go to town.