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dirksilver

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various questions!
« on: March 15, 2011, 09:55:38 pm »
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ok so i've got a couple questions and concerns i'd like some sagely advice on

 i'm having some pretty bad lower back pain...mostly on the left side...and it's messing with my squat...i'm not quite sure what to do...maybe you guys could recommend some stretches and lower back strengthening movements to try?...it's getting to the point where i can't put any type of decent weight on the bar without pain...should i just lower the weight a ton and work on better form? should i switch to deadlifting and fronts squats?...i know my back if the weak link in the chain right now i just dunno what the best method to fix it is...any help is good!

thanks guys
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LanceSTS

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Re: various questions!
« Reply #1 on: March 15, 2011, 10:17:00 pm »
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Quote from: dirksilver on March 15, 2011, 09:55:38 pm
ok so i've got a couple questions and concerns i'd like some sagely advice on

 i'm having some pretty bad lower back pain...mostly on the left side...and it's messing with my squat...i'm not quite sure what to do...maybe you guys could recommend some stretches and lower back strengthening movements to try?...it's getting to the point where i can't put any type of decent weight on the bar without pain...should i just lower the weight a ton and work on better form? should i switch to deadlifting and fronts squats?...i know my back if the weak link in the chain right now i just dunno what the best method to fix it is...any help is good!

thanks guys

best thing to do is get a video of your squat form , regardless of how strong you make your lower back/core, if youre using dangerous mechanics in the weight room youre going to run into problems.  After that, then there is other steps that can be taken but many times the form on the big lifts is the issue with low back pain.
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dirksilver

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Re: various questions!
« Reply #2 on: March 15, 2011, 10:56:07 pm »
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Quote from: LanceSTS on March 15, 2011, 10:17:00 pm
Quote from: dirksilver on March 15, 2011, 09:55:38 pm
ok so i've got a couple questions and concerns i'd like some sagely advice on

 i'm having some pretty bad lower back pain...mostly on the left side...and it's messing with my squat...i'm not quite sure what to do...maybe you guys could recommend some stretches and lower back strengthening movements to try?...it's getting to the point where i can't put any type of decent weight on the bar without pain...should i just lower the weight a ton and work on better form? should i switch to deadlifting and fronts squats?...i know my back if the weak link in the chain right now i just dunno what the best method to fix it is...any help is good!

thanks guys

best thing to do is get a video of your squat form , regardless of how strong you make your lower back/core, if youre using dangerous mechanics in the weight room youre going to run into problems.  After that, then there is other steps that can be taken but many times the form on the big lifts is the issue with low back pain.

yeah i was thinking i need to get a vid made...i'll try and get one on friday when i squat...i know i'm tilting forward though forsure...but just in general do you think doing over head squats could be useful?

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LanceSTS

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Re: various questions!
« Reply #3 on: March 15, 2011, 11:18:25 pm »
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Quote from: dirksilver on March 15, 2011, 10:56:07 pm
Quote from: LanceSTS on March 15, 2011, 10:17:00 pm
Quote from: dirksilver on March 15, 2011, 09:55:38 pm
ok so i've got a couple questions and concerns i'd like some sagely advice on

 i'm having some pretty bad lower back pain...mostly on the left side...and it's messing with my squat...i'm not quite sure what to do...maybe you guys could recommend some stretches and lower back strengthening movements to try?...it's getting to the point where i can't put any type of decent weight on the bar without pain...should i just lower the weight a ton and work on better form? should i switch to deadlifting and fronts squats?...i know my back if the weak link in the chain right now i just dunno what the best method to fix it is...any help is good!

thanks guys

best thing to do is get a video of your squat form , regardless of how strong you make your lower back/core, if youre using dangerous mechanics in the weight room youre going to run into problems.  After that, then there is other steps that can be taken but many times the form on the big lifts is the issue with low back pain.

yeah i was thinking i need to get a vid made...i'll try and get one on friday when i squat...i know i'm tilting forward though forsure...but just in general do you think doing over head squats could be useful?



overhead squats can be good for mobility and core work, they arent going to fix your problem  if you arent maintaining a neutral spine, which is what it may likely be.  Its okay to lean slightly forward, some builds and leverages make it necessary, but the spine needs to be help in neutral regardless, you can be bent down to chest on knees and still maintain neutral just like your torso can be very vertical and not have a solid spinal position well.  After you get a video it will be alot easier to tell you for sure what is going on, but its likely that youre either a) letting your hips tuck in at the bottom, or b.) not maintaining a neutral spinal position from the start.
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dirksilver

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Re: various questions!
« Reply #4 on: March 16, 2011, 08:08:48 am »
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Quote from: LanceSTS on March 15, 2011, 11:18:25 pm
Quote from: dirksilver on March 15, 2011, 10:56:07 pm
Quote from: LanceSTS on March 15, 2011, 10:17:00 pm
Quote from: dirksilver on March 15, 2011, 09:55:38 pm
ok so i've got a couple questions and concerns i'd like some sagely advice on

 i'm having some pretty bad lower back pain...mostly on the left side...and it's messing with my squat...i'm not quite sure what to do...maybe you guys could recommend some stretches and lower back strengthening movements to try?...it's getting to the point where i can't put any type of decent weight on the bar without pain...should i just lower the weight a ton and work on better form? should i switch to deadlifting and fronts squats?...i know my back if the weak link in the chain right now i just dunno what the best method to fix it is...any help is good!

thanks guys

best thing to do is get a video of your squat form , regardless of how strong you make your lower back/core, if youre using dangerous mechanics in the weight room youre going to run into problems.  After that, then there is other steps that can be taken but many times the form on the big lifts is the issue with low back pain.

yeah i was thinking i need to get a vid made...i'll try and get one on friday when i squat...i know i'm tilting forward though forsure...but just in general do you think doing over head squats could be useful?



overhead squats can be good for mobility and core work, they arent going to fix your problem  if you arent maintaining a neutral spine, which is what it may likely be.  Its okay to lean slightly forward, some builds and leverages make it necessary, but the spine needs to be help in neutral regardless, you can be bent down to chest on knees and still maintain neutral just like your torso can be very vertical and not have a solid spinal position well.  After you get a video it will be alot easier to tell you for sure what is going on, but its likely that youre either a) letting your hips tuck in at the bottom, or b.) not maintaining a neutral spinal position from the start.

that hip tuck...does it happen more with people who are really tight/not flexible in the hips? because i went to see a PT aabout a year ago and he told me i had really bad hip mobility...i ask because i'm fairly confident that  i keep spine nuetral...either way i'll take a video!
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LanceSTS

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Re: various questions!
« Reply #5 on: March 16, 2011, 12:20:35 pm »
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Hip mobility is an issue for sure, and its very hard to notice the hips tucking unless you film yourself squatting and know what to look for.  Pulling down actively with the hip flexors is one of the best ways to remedy the issue, but its still a good idea to get it on camera be sure the issue is fixed.  Hip flexor squats are a great exercise to help teach pelvic control and positioning in order to avoid lower lumbar rounding.

<a href="http://www.youtube.com/watch?v=foaS0-PIL30" target="_blank">http://www.youtube.com/watch?v=foaS0-PIL30</a>

http://www.youtube.com/watch?v=foaS0-PIL30


Here is a good example of the hips tucking, then fixing the issue by actively engaging the hip flexors.



<a href="http://www.youtube.com/watch?v=QylNkkWBJUE" target="_blank">http://www.youtube.com/watch?v=QylNkkWBJUE</a>

http://www.youtube.com/watch?v=QylNkkWBJUE

« Last Edit: March 16, 2011, 12:22:45 pm by LanceSTS »
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dirksilver

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Re: various questions!
« Reply #6 on: March 17, 2011, 12:24:26 am »
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Quote from: LanceSTS on March 16, 2011, 12:20:35 pm
Hip mobility is an issue for sure, and its very hard to notice the hips tucking unless you film yourself squatting and know what to look for.  Pulling down actively with the hip flexors is one of the best ways to remedy the issue, but its still a good idea to get it on camera be sure the issue is fixed.  Hip flexor squats are a great exercise to help teach pelvic control and positioning in order to avoid lower lumbar rounding.

<a href="http://www.youtube.com/watch?v=foaS0-PIL30" target="_blank">http://www.youtube.com/watch?v=foaS0-PIL30</a>

http://www.youtube.com/watch?v=foaS0-PIL30


Here is a good example of the hips tucking, then fixing the issue by actively engaging the hip flexors.



<a href="http://www.youtube.com/watch?v=QylNkkWBJUE" target="_blank">http://www.youtube.com/watch?v=QylNkkWBJUE</a>

http://www.youtube.com/watch?v=QylNkkWBJUE




thanks brorrack brobama i'll take a vid next time i squat
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dirksilver

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Re: various questions!
« Reply #7 on: March 19, 2011, 12:18:44 am »
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i had planned on squating today but no dice! the wife needrd the car and i needed to sleep and our work schedules just don't always mesh so no squat video today!...i'm sure you don't care all that much hahaha but i'll have one up monday or tuesday...in the mean time! another question concerning the same thing!

my lower back pretty much hurts all the time right now and is stiff as all get out! hurts to bend at the waist...bad back squat form can cause constant back pain until remedied or stopped? or is it more of it should only hurt for a short time during and after squating? cuz it hurts pretty much all the time right now! hahaha...also would not squating as deep(though i don't squat that deep anyhow...an inch or two above parallel)also help with the problem?

thanks! and i apologize for the lack of punctuation
« Last Edit: March 19, 2011, 12:21:34 am by dirksilver »
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dirksilver

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Re: various questions!
« Reply #8 on: March 21, 2011, 10:44:19 pm »
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i had my buddy take a video and he emailed it to me...not sure how to put it up...should i just email it to you lance or adarq? or what?
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dirksilver

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Re: various questions!
« Reply #9 on: March 21, 2011, 10:53:58 pm »
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yeah i tried to attach the file but it's too big...let me know what i ought to do
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aiir

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Re: various questions!
« Reply #10 on: March 22, 2011, 12:54:59 am »
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upload it to youtube...
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dirksilver

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Re: various questions!
« Reply #11 on: March 22, 2011, 07:43:40 am »
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Quote from: StuckInTheAir on March 22, 2011, 12:54:59 am
upload it to youtube...

http://www.youtube.com/watch?v=eMsD2BlnHvA

feedback?


there...overall a really badly done video...let me know if another one is needed and i'll take it with my camera
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LanceSTS

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Re: various questions!
« Reply #12 on: March 22, 2011, 02:33:31 pm »
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 its hard to tell from that video but it does look like your pelvis is starting to tuck towards the bottom of the lift, if you went any lower it would definitely be more drastic.  Slow down, set each rep up well before you start the squat.  Exaggerate the chest out and hold it, deep breath in through your nose, pull down with the hip flexors and you should be fine.
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dirksilver

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Re: various questions!
« Reply #13 on: March 22, 2011, 11:02:16 pm »
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Quote from: LanceSTS on March 22, 2011, 02:33:31 pm
its hard to tell from that video but it does look like your pelvis is starting to tuck towards the bottom of the lift, if you went any lower it would definitely be more drastic.  Slow down, set each rep up well before you start the squat.  Exaggerate the chest out and hold it, deep breath in through your nose, pull down with the hip flexors and you should be fine.

thanks man! my squat went a lot better tonight...so so far so good
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