LBBS Check - Critique appreciated

[luggi]

So I'm still struggling with low back pain (since 2 years), wich I can't really attribute to my form, but then again I could be wrong. I have the backpain whether I train or not, that's why I made an appointment with a very good orthopedist for next week.

Here are the videos (all at 77.5kg / 171 lbs )

Side view
https://www.youtube.com/watch?v=0M7mEznQ7Yk

Rear view
https://www.youtube.com/watch?v=8W5evzmkHfU

Front view
https://www.youtube.com/watch?v=-650mdZKwuU


Thanks for your help!

[Gunnhild Bruno]

You kind of pop up and down and tilt your pelvis posteriorly (tuck it and push your crotch forward) at the same time before you start the descent on all your reps. Under load. This is not good for your spine. Not only does it generate lots of compressive force, but it does it suddenly and at a moment when your lumbar spine is moving--and not just moving, but moving into flexion. Bad bad bad. Could well be the cause of your back pain.

What you should be doing is Valsalva-ing, tightening everything up (no hopping up and down required or desired here), and tightening your erectors to put your lumbar into natural extension.

Watch this: http://startingstrength.com/index.ph...sition_control

[Karl Schudt]

Also, your depth is quite low. You could off your depth half a foot higher.

[luggi]

First of all thanks for taking your time..

The jumping is kind of bad habit, I was in fact trying to valsalva and tighten up. I'll of course stop it.


I watched the video and I know how to Control my lumbar extensors, I'm just always scared of overextending. But after watching my videos I recognized that I could even arch a little more?

Uploading new videos on FRI

[Gunnhild Bruno]

You don't need to arch more. You need to tighten everything but without doing a "crunch".

[luggi]

Allright I'll try and tape tomorrow

[luggi]

Hey Simma I think you actually solved my problem.

Today I experimented a bit with a belt while warming up and I really tried to built tension and avoid any posterior tilting.
The belt is great for learning the position, I think before I was too scared of overextending so I relaxed my low back and kinda put more
stress on the spine and joints.

The work sets (w/o belt) were way harder for my abs and my low back and I had to stabilize a lot more. But they were almost pain free
and the last set was actually completely pain free.

Could you please check them again and tell me if there are any problems left?

Here are the clips:

https://www.youtube.com/watch?v=VYTP...ature=youtu.be
https://www.youtube.com/watch?v=dJ4l...ature=youtu.be
https://www.youtube.com/watch?v=3Zcd...ature=youtu.be

I didn't DL because I still felt pain when leaning forward, I think I'll just wait till I can Squat and bend without any
pain and start DLing again.

[Gunnhild Bruno]

Glad it helped. Back looks much better.

You are using high bar mechanics and going way deeper than you need. Are these intentional?

[argerom]

I think it is very bad form. As the Simma Park mentioned you are using hi-bar mechanic - your position is almost vertical. From the video from the rear yours feet stance is wide, perhaps even wider than it should be in low-bar position squat and for sure too wide for hi-bar. You should decide, you do hi-bar or low-bar. Otherwise it is worst case scenerio.

[luggi]

Hey thanks for replying..

I def. want to low bar squat. How do you think I could fix this? Since my knees don't travel forward like in a high bar squat, do you think bringing the feet closer in will force more forward lean?

The stance actually was intentional, because I was even deeper before widening it. Cutting depth feels strange to me.

What do you suggest to fix form?