Squats hurt my back

hazelstein · 2019-07-20T17:56:02+00:00

show your deadlift form.
Squats form seems fine.
Stop for sometime

CockyAndHot · 2019-07-20T18:07:38+00:00

I'll answer this assuming that your talking about lower back pain.

Form is good. Your pain is most likely a muscle/spine issue not a technique issue. Have you tried high-bar back squats? That reduces lower back stress and keeps you more upright thus putting more of the stress on your quads.
Overtraining? One key sign of overtraining/underecovering is that random shit just starts hurting for no reason. Like you mentioned your foot hurts. The form that you have seem to me like it shouldn't be painful on your foot. Is there another reason it could hurt (previous injuries etc)? If not then you probably overtrained.

Source: am national level powerlifter

beefthathasredmiddle · 2019-07-20T17:50:27+00:00

Form looks fine, lower the weight. If back still hurts, don’t do squats.

HurricaneHugues · 2019-07-20T21:52:40+00:00

Your squat form is excellent, other than the fact that you fail to properly squeeze your glutes at the top of the movement. Remember that muscles training is all about contraction followed by extension. You tighten up then you release and stretch. The bottom part of the squat is where your glutes are being stretched. Whereas the top part of the squat is about contracting your glutes. After you come up, give ur ass a good squeeze and thrust slightly forward as if u busting a nut deep inside Meagan Good. The thrusting at the end is what completes the squat. It's like a standing hip thruster.

Also, what part of your back hurts?

SapphireBlack · 2019-07-20T18:09:26+00:00

It's hard to tell if your doing high bar or low bar from this angle but depending on your hip structure and torso length changing bar position and stance width may help your back. Try messing around with foot angles and widths on a volume day using light loads.

mr_chgr · 2019-07-20T18:11:24+00:00

A Quiropractic adjustment always help me with those issues, and like a side effect it helps me with my 1RM.

BrodinsOats · 2019-07-20T18:56:04+00:00

Watch this presentation from elite power lifter Chris Duffin on breathing and bracing.

I would bet that’s where your problem is.

nobody_thinks · 2019-07-20T19:11:27+00:00

form is fine. lower weight until you get stronger.

you'll work out the right hip motion using lower weight

ke3bsf6 · 2019-07-20T19:33:35+00:00

Try moving the bar either higher or lower. High bar squats will change your center of gravity and so will low bar squats. Pick which ever feels better to you.

SeasonedRP · 2019-07-20T20:27:13+00:00

The top of your back is rounded forward instead of being arched. Your elbows are up and your grip is loose, which accentuate the upper back rounding. Your setup looks like you are going to push the bar horizontally into your upper back. Arch your upper back, squeeze the bar as tight as you can, and get your elbows down, like you are going to do a press behind the neck. In addition to your arms and upper back, the rest of your body also looks loose. Get your entire body tight.

FinancialThanks1 · 2019-07-20T22:10:03+00:00

dont overuse the belt, it will rob you of the chance to build good core strength

GainzdalfTheWhey · 2019-07-20T22:10:21+00:00

Where is the pain?

Throwawaysteve123456 · 2019-07-20T22:44:45+00:00

Here's my tips:

You're locking your knees at the top. This is fine for the weight you are using, but can be scary if you're pulling 400+ and doing that shit. You probably could get away with it your entire life, but if you fuck up, never expect to walk the same afterwards.
Better breathing (one breath in/our per up/down in the squat); take extra breaths in between if necessary.
Drop the belt. You're lifting way too light of a weight to need a belt, and you're preventing key stabalizer muscles from forming. Save that shit for heavy weights after you've developed some of these smaller muscles. You're setting yourself up for a failure when you start lifting male-weights.
I may be overanalyzing, but it looks like you're ultimately lifting from your upper back, and not your quads/glutes. Try and DRIVE from your glutes and quads at the bottom, instead of pushing from your shoulders if that makes sense. I noticed that you seem to be using a lot of upper body for this. Try and activate your glutes more at the end by squeezing at the very end and bring your glutes a bit more forward at the top.
Straighten shoulders (bring them back) and look up a bit more. Posture seems a bit off for me.

Hope this helps.

Coolguy1699 · 2019-07-20T23:47:47+00:00

Look up David Laid. The exakt thing happend to him. Start doin some ab workouts to get a stronger core. Proabably a tilt in your pelvic.

plumo123 · 2019-07-20T18:18:01+00:00

Don't use the belt unless you're approaching your max weight. Otherwise you're not letting your core get stronger. Learn how to brace your core properly. Most importantly learn the valsalva maneuver.

My bet is that your abs let go when you're at the very bottom of your squat, releasing the pressure and your form gets fucked, putting more strain on the lumbar section of your back.

Before squatting activate your core and stabilising muscles i.e.

plank 3x30 seconds
squats with no weight and a rubber band around your knees (try opening your knees as you squat)
y-raises 2x10 with 4-6kg dumbells. You want your upper back to be stable

Squatting:

Begin the squat with feet shoulder-wide.
drive your feet to the floor and open your hip joints outward. Hard to explain but in essence you want to attempt to have your feet in a V shape but the fact you're driving them into the floor doesn't let you, keep that pressure.
retract and depress your shoulder blades, helps to stabilise your upper back.
tense your glutes as you go down, it'll feel like they let go but ignore that.
perform the valsalva manoeuvre on every rep, tensing your abs. This is crucial!

Get back to lower weights for now, lets say 60% of your 1 rep max, do squats with a pause at the bottom, keeping everything nice and tense throughout the movement.

Title	Squats hurt my back
Author	dvseq4
Upvotes	1
Comments	26
Date	July 20, 2019 5:47 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/cfom43/squats_hurt_my_back/
Archive Link	https://theredarchive.com/r/askTRP/squats-hurt-my-back.246727 https://theredarchive.com/post/246727

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