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Thread: Back tweak during Squat

  1. #1
    Join Date
    Apr 2016
    Posts
    74

    Default Back tweak during Squat

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    Tweaked my back last night doing a heavy set of 5 squats. I felt it when it happened (rep 3) but finished the set anyway. Then I cancelled sets 2 and 3 to not make it worse. Today I'm sore, and I feel it when I bend my back. It is slightly to the right and in the middle, so I don't think it's my lower back. Maybe the trap muscle? If I squat the empty bar I feel it in the bottom, it feels less with a high bar position, and even less if I front squat. Deadlifts seem to be ok with a very light weight.

    Should I continue now and do some light low bar squats and light deadlifts to aid the healing (say at around 30% to begin with)?

  2. #2
    Join Date
    Nov 2012
    Location
    Long Island, NY
    Posts
    1,208

    Default

    I would do a mini linear progression back to your previous weights but use sets of 5 for all of your warm-ups. Next time you lift, I would ramp sets of 5 until you find a weight you feel you should stop at and do 2 top sets at that weight. Use where you stop as a new reference point and aim to take 10-20% jumps each session every 48-72 hours until you return to previous weights. Be conservative that first day back.

  3. #3
    Join Date
    Mar 2020
    Location
    Brazil
    Posts
    38

    Default

    Well I had the same thing happened to me yesterday (but it was in my lower back) and I much appreciate your advice Nick! IŽll do the same thing.

  4. #4
    Join Date
    Apr 2016
    Posts
    74

    Default

    Thank you for your input. I will try this approach.

  5. #5
    Join Date
    Nov 2012
    Location
    Long Island, NY
    Posts
    1,208

    Default

    You're welcome guys, and good luck!

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