Reply With QuoteHave you read the book? It looks like you might have your feet angled further out than than is described in the book. Are you doing the program exactly (with the warmups as described)?Originally Posted by Coalminecanary
✓ Member
Squat, post herniated disc
So I've been a while due to a herniated disc in my low back. DL technique mistake...
Anyway I started back very light and I am working my way through LP. Did just a set of 3 here as I felt a tang of pain in my left knee on the 3rd rep. 160#s, felt 7.5/10 for effort. I'm scared of my back.
160 post injury - YouTube
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Have you read the book? It looks like you might have your feet angled further out than than is described in the book. Are you doing the program exactly (with the warmups as described)?
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What type of disc injury was it (anterior, posterior etc)? How did you injure your back from the deadlift (hyperextension, rounding etc etc)?
Seems like you could get your back angle a little bit more horizontal and shove your ass up more out of the hole. There seems to be lumbar hyperextension coming out of the hole, but my untrained eye probably am spotting something wrong.
Starting Strength Coach
Get the bar in the heel of your hand. Wrists straight, elbows a bit lower. Don't drop into the bottom of the squat. Stay tight and controlled the whole time. You're losing tightness over the last couple of inches into the bottom.
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“The woman who does not require validation from anyone is the most feared individual on the planet.”
― Mohadesa Najumi
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I likely rounded a bit, going too fast. The bar was just past my knees on the way up when the injury happened. Injury was at L4, left side.
Good point on getting too horizontal!
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I'll watch the elbows and good point about the bottom few inches. I'll give it a shot with the suggestions!
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Any better?
Slower - YouTube
Starting Strength Coach
Yes. Elbows still a smidge high. Try bring your hands in a little bit narrower. Now EXPLODE out of the bottom, think about trying to jump off the floor
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“The woman who does not require validation from anyone is the most feared individual on the planet.”
― Mohadesa Najumi
✓ Member
Ok, here we go again:
165# - YouTube
Not really sure why I'm slightly losing low back extension at the bottom. Also not wild about the bar path, you can see it drift forward on the way down.
Starting Strength Coach
Not bad!
Looks to me like you are going from an overextended low back, to an extended low back in the hole, back to over overextended on the way up. At the top, take a huge breath and brace/squeeze you abs HARD and hold that throughout the rep. This reinforces Kelli's suggestion on staying tight.
Fix this first before worrying about grip, elbow position, etc... Not that these things aren't important, it just most people can actively think about one thing at a time while under the bar, so we have to prioritize cues.
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