You're squatting 160lb....it isn't a lack of a belt thats making your lower back get stiff. [–][deleted] 1 point2 points3 points 7 years ago (1 child). Yesterday I did a set and I've been in pain all day. Low bar Squats is more forward lean, more hips back, less knee forward. Get your thighs parallel with the ground, maybe a bit lower but no more. Could actually be your hip flexor. The way to squatting strongly and causing no pain is to support the stabilizers, especially the abs and interior oblique’s. If you're following something like starting strength and it has shown you the low bar style, don't go super deep. When you lean forward with your legs bent, the hip flexors are engaged to the fullest. First off, you couldn't be more wrong about feeling it in your back. The lumbar needs to be be stable for true core integrity. They drastically effect the way you will squat / bend over and all that jazz. I read core as abs. Greater loads – The more weight on the bar generally equates to more stress on the spine . You Feel Pain in Your Lower Back. Ignore that. I've had this pain for awhile and it's getting pretty annoying not being able to get stronger with squats and DL. TIL "back" pain doesn't originate in the "back" it originates in " YOUR CORE" and then caravans on over to the "back" . Lie flat on your back. ladder gave way and I fell down, with my right shoulder hitting a tool box (big, 400lb type) while my waist was off to the side so it missed the tool box all together. [–][deleted] 2 points3 points4 points 7 years ago (5 children). [–]Bobbyv44 -1 points0 points1 point 7 years ago (14 children). [–]heiv 1 point2 points3 points 7 years ago (0 children). I've rehabbed: grade 2 ac joint separation, low back strain/spasms caused by shitty DL technique, and a complete rupture of my left achilles tendon. If you're not staying tight and slopping your form when you get exhausted, it could be that. TIL I learned my back wasn't made to bend, humans evolved from those bugs that look like sticks and gymnasts that do lots of flips and tucks are just assholes. Maybe opening my legs wider would help? I decided to get into it and have been seeing good progression until the 160 pound mark. [–]Bobbyv44 0 points1 point2 points 7 years ago (1 child). High bar squats cause more back pain for me than low bar squats do. This means that you are putting the weight and work into your lower back muscles instead of your glutes and quadriceps. YOUR CORE. So I'm not sure what the issue is. Im at 265 lbs in terms of working weight and a high bar squat. Working single leg stability without rotation or lateral flexion, planks, and anything like a mountain climber will improve the ability of those stabilizing muscles to do their job. As mentioned above, tight hip flexors can lead to back pain. Front squats with low weight will be easier on your back than low bar. I took some time off and I recently got back into lifting. Dude no worries I'm just now learning all this new stuff at a job I started recently. The thing with the extensions is that you're running into an issue with working high reps of movement on a joint (s) that is meant to stabilize. It doesn't matter which tool you use (straight or trap bar) as long as you're getting stronger at the pattern. Until I stretch those muscles out more I definitely felt it from APT. I always do 3-4 sets before squats to get the lower back adequately warmed up. That said you should watch his "How to Squat" video first. The back squat a completely different exercise than the front squat. definitely worth to checkout! that can be done through squats, deadlifts, reverse hyperextensions. You want a 10mm to 13mm belt. Get an ad-free experience with special benefits, and directly support Reddit. I think low bar squats puts more stress on the lower back, since your torso is more horizontal with low bar. If you’re experiencing pain in your back when you squat, something called “butt wink” may be to blame. If you're feeling pain in the lower back, you're probably doing it wrong. Or try using a slightly wider grip. and increase general mobility. Squatting is about glutes. lets see your form first. Resume with normal sets/reps once you're at 160. Also I should really stop dancing, it rotates and laterally flexes my lumbar all to fuck when it should be stabilizing my core so my legs and ass can do their job and squat in w/ "proper form". i love foam rolling my legs and upper back...the two things that help my lower back specifically are running and yoga...both seem to alleviate any lower back issues that pop up. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 17431 on r2-app-0db532326e4301ab6 at 2020-12-19 21:35:41.934132+00:00 running 406fa40 country code: NL. [–]jwilson13 0 points1 point2 points 7 years ago (0 children). [–]dusters -2 points-1 points0 points 7 years ago (5 children). This concept applies to both high bar and low bar. no problems anymore. [–]StuWardMilitary, Powerlifting (Recreational) 3 points4 points5 points 7 years ago (1 child). [–]Fuper-sly 3 points4 points5 points 7 years ago (0 children). High bar vs low bar back squat is literally the placement of the bar on your back. Low bar squat, low back pain after squats, especially when I go high volume. “Lower Back Pain With Low Bar Squat” What To Do To Stop Lower Back Pain Lower Back Pain And Hip And Pelvic Pressure And Pain 35 Weeks Pregnant Congested Feeling And Pain In Upper Right Chest And Back Under Breast Pain Whem Breathing. I don't have a video about my form but I feel like my form is fairly on point. And/or you could be overestimating your strength for that lift. [–]jwilson13 2 points3 points4 points 7 years ago (7 children). Could be form issue, could be a mobility issue, could be a weak core issue, could be a serious issue. How are you now? I only Squat low bar. [–][deleted] 2 points3 points4 points 7 years ago (1 child), OP was asking for less strain on the back, [–]C4ndlejack -3 points-2 points-1 points 7 years ago (0 children). shoeless vs shoe vs shoe with heel? Many need to get lower on sq You’ll get confused because technique is different. Start light and get the form down instead of trying to go heavy with 50 tips on how to squat. [–]raleighwood 1 point2 points3 points 7 years ago (10 children). Since the low bar squat is carried a few inches lower on the back, this requires more shoulder mobility and is thus more stress on the shoulder and elbow. [–]incogenator 1 point2 points3 points 7 years ago (0 children), great point this one i think. I'm not hating on the LB, I competed with it for a long time, just that its about leverage, not about better or worse. This tells me that you likely did not prepare your back for the weight your legs are capable of moving and now your back needs to catch up. This manifests as a loss of extension in the low back(called buttwink) and forces the spinal erectors to work overtime. I don't think form is my issue because I've asked a few experienced lifters to watch me and they said my form looks good. And opening up a training facility does not make you a medical expert. © 2020 reddit inc. All rights reserved. However, doing low bar squats I've gotten pain in my lower back. [–]athanatone 4 points5 points6 points 7 years ago (0 children). A lack of shoulder mobility can cause pain during the squat. Straight leg dead lifts and keep your abs strong, this really helped me. Here's a good site that tells you step by step: http://www.yogajournal.com/poses/finder/browse_categories/core I mostly stick to dolphin plank, chair, down dog, side angle, warrior 2 and sometimes boat myself, it's done wonders for my back and core. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. Also to add, People recommending belts and all that stupid stuff. We have inner core and outer core musculature. Protip: stop injecting context or emotional interpretation in to text. I literally get paid for this shit. [–]goGlenCoco 1 point2 points3 points 7 years ago (0 children). video yourself doing the squats and post it. This manifests as a loss of extension in the low back(called buttwink) and forces the spinal erectors to work overtime. I was working on a roof, 2 stories up. [–]Frodo_TBaggin 34 points35 points36 points 7 years ago (2 children). Secondly, if he or she wants to use a belt then go for it. When I started doing squats again, high bar felt awkward and low bar felt more comfortable. That needs to be your main focus. Repetitive and/or end-range lumbar flexion must be avoided while squatting, especially with a … People can choose different types of fitness exercise for different reasons. The trap bar is a great way to train your hip hinge, and you get the added bonus of placing less stress on your lower back. (self.Fitness). Still need to get a little lower in your squat. Post a video of your form. Low Bar Squats. Muscle tightness and feels like a pulled muscle... Likely a strained back. Please reread what I wrote. do you use a belt and use the valsalva maneuver? Also aside from weak hamstrings it could be from lack of flexibility in your hips, quads or hams. You can't do low-bar squats ATG without your lower back rounding. took some time off and I recently got back into lifting. Strengthening the core muscles will enable you to squat with good stability and lower the risk of damage. Not trying to freak you out or anything, but I ruptured a disc doing squats. Where? Think about the hip hinge movement pattern when you're deadlifting. The width of your hands on the bar in a low bar squat dictates a lot of your set-up. It doesn't feel uncomfortable until after I lift. On Friday post a good form check video in the /r/weightroom thread on form checks. It has nothing to do with better or worse. [–]thesorrow312 0 points1 point2 points 7 years ago* (0 children). I had lower back pain for years. [–]jwilson13 0 points1 point2 points 7 years ago (2 children). It's amazing how tiny changes in your form can change the exercise from painful to pain free. Less weight on a dysfunctional movement pattern isn't better, it's just less bad, [–][deleted] 1 point2 points3 points 7 years ago (0 children). This is terrible advice. i havent maxed out in a couple months, and have been taking it a little easier, but saturday i did a 5x5 @ 240lbs and it was tough but felt solid. [–]erikerikerik 1 point2 points3 points 7 years ago (1 child). 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A serious issue also limit your hip mobility if you 're squatting,. Squat with good stability and lower the risk of damage been squatting now at... Go heavy with 50 tips on how to squat without low back commenced! 21:35:41.934132+00:00 running 406fa40 country code: NL also the obliques, serratus and diaphragm may or may not something.
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