lower back sore...back squat

by **tarun** » Wed Jan 09, 2008 2:10 am

Ok, I've tried to perfect my back squat method as much as possible. I'm gonna try and get a video of mine...but Mehdi says he's never gotten any kind of pain with the back when squatting deep. My lower back seems to get sore sometimes? I mean I've talked to some other people, and they say it is normal...I'm not sure. Is my lower back just weak in general? Do I need to do other stuff to get it stronger?

by **swbkrn** » Wed Jan 09, 2008 5:08 pm

I have the same problem sometimes. I have found that keeping my chest forward has greatly reduced the strain/soreness on my lower back. Also, I have started doing 3 x 10 supermans post workout to strengthen my lower back. This worked for me before, and as I got stronger I started doing reverse crunches holding a weight plate (can't remember the name of the machine for them). Hope this helps!

by **tarun** » Thu Jan 10, 2008 2:03 am

What are supermans? Any links?

by **bentzurm** » Thu Jan 10, 2008 8:45 am

www.youtube.com/watch

by **Mehdi** » Thu Jan 10, 2008 10:31 am

And squeezing the glutes. Report back on that Tarun.

by **Rick** » Fri Jan 11, 2008 7:06 pm

Mehdi,

Where in the squat do you squeeze your glutes?
I don't have a problem activating that muscle during the press or bench, but I can't seem to get it at the bottom of a squat (where I think I need it most)

by **GenGau** » Fri Jan 11, 2008 9:33 pm

You should keep your glutes tight at all times, but you need to squeeze them when you are pushing the weight up.
Just imagine you are trying to crack a walnut that is stuck in between your butt cheeks (this works for me)....that's how tight your glutes should be. It also helps me push with all the muscles I should be using, not just my legs.

by **Mehdi** » Sat Jan 12, 2008 10:57 am

Doesn't work well at the bottom of the squat because of the position you're in. However think you can do it, it helps. You'll feel the glutes working better once above parallel. Push your knees out at the same time, it helps too.

by **tarun** » Tue Jan 15, 2008 6:41 am

So on your way down, don't squeeze your glutes? And then right when you push up and pass parallel, squeeze your glutes?

by **Mehdi** » Tue Jan 15, 2008 11:46 am

by **Victor** » Tue Jan 15, 2008 2:18 pm

And try to look forward during the squat if you didn't, so your lower back won't be rounded.

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