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2004/01/28, 12:59 PM
Hi, I'm a little concerned that i may have been using bad form with my squats yesterday. After doing a set, I didn't feel much strain in my legs, but when i placed the bar back on the rack, I felt strain in my lower back. 5 seconds later my back was fine, and it's fine today too.
I was thinking that maybe i was leaning toofar forward while doing my reps, but i was worried about standing any straighter up because it felt like the bar would roll off my back. I was using more weight than i ever have before, and in the end, I felt like i could handle more, but like i said I'm really not confidant about my form. I'm hoping that maybe the reasoning behind this is obvious to someone. thanks a lot
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2004/01/28, 01:07 PM
I'm curious to hear the responses to your question too. Squats have always been problematic for my lower back (a combination of bad posture and lack of lower back strength I suppose).
I plan on doing squats today as well so this info might be helpful.
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2004/01/28, 02:44 PM
well, on the cheerleading squad and in high school i'm king of squats lol........at one time I hated them now I love them.....heres what I do not saying this is right but i do it and i have absolutly no trouble at all.
1st Find a spot on your back to place the bar comfortablly, it differs depening on how big your traps are or how small they are , the trick is to SHRUG UP just like if You was doing shrugs, this givs u a lil " pad" to rest the bar on and keep it off the bones of your spine. YOur traps mightbe even a lil sore too from squats thats ok you'll get used to it.
2nd squat form...........this can be tricky depening on if You have long legs, short legs, long torso, short torso...
try shoulder with apart, with your toes slighly pointed out, make sure your knees follow the line over your toes, DON'T do squats with ur toes pointed out with your knees going inward. This is very bad for the knee. If this happens then point your toes straight a head and keep your knees in line with your feet, however your knees shouldn't go much over your toes, make sure you keep the weight and your weight in your heals, and drive your heals through the floor this should minimaize the leaning forward aspect.
as for the decent of the squat........if your leaning forward, your abbs or either weak, or your not keeping your chest up, you will have a slight movement forward when you squat, keep this minimal, never let the weight, yours or the bar get over your knees. When I squat I like to look up at the ceiling and find a spot to look at, this keeps my neck straight, and my spind straight as possible, thi should keep you from leaning over, if you liek to watch your self squat, look up( with ur head) but move your eyes( only your eyes) toward the mirror( you should be looking out of the bottom of your eye)..........and when i'm squating a really heavy load( over 370 for me)i take a real deep breath, this fills your abdamon with air and the pressure from that keeps you from toppling over, just make sure You release the air on the way up.........this is what a streght trainer told me to do and it helps me out a whole lot. I'd suggest until you find a good stance and form do light weight find a stance that don't hurt, and a posistion for th ebar that don't hurt before you try heavier loads....
coupel excercises that will help on ur form, and strength..... place a bar on your back, slighlyt below where you would for regular squat, get a shoulder width stance( just enough for balance) slightly bend your knees, suck your stomach in and up( suck tummy in, and lift your chest up) bend over( with knees relavly straight) and try and get your back paralall to the floor then come back up.......these are called good mornings, they are great for your core strength( abbs and lower back) and good for your hams..........another good excercise is front squats( bar on your front delts) this makes you keep your chest up, and makes your really concentrate on the form than the weight.......do about 3 sets of 10 of these on days u do squats or hamstrings, i promise you you'll soon be called king of squats at your gym...........*note make sure you go paralall on squats no sissy squats here lol.......good luck and I hope I helped you out some
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/01/28, 04:01 PM
I can feel a pull in my lower back but no worse than the hams, glutes or knees. You should not have lasting pain other than normal soreness.
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Living well is the best revenge.
Charlie
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2004/01/28, 09:07 PM
wow, thanks for the in depth answer Andrew, I really appreciate it. I think that i was probably leaning a bit too far forward. Thanks again
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2004/01/28, 10:20 PM
thanks andrew! I passed on the squats today and went for lunges, hack squat, hamstring leg curls, and calf raises for legs. Next week I'll try to put your advice into work. Thanks.
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2004/01/29, 10:59 AM
Great post andrew...just a quick little thing that works for me....Head up! Ass out! Elbows underneath the bar! This helps me keep my form everytime.
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May the lift be with you.
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2004/02/02, 02:14 PM
Wow Andrew thx a lot for that, it did really help!!!
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