Squat check, back was aching

[SD Gator]

Hi Tom,

Here's another squat check video. I've been trying to work on form for a couple sessions instead of coming back every workout. My lower back doesn't immediately ache like it did before, but the next day it is still pretty stiff. I'm not sure how much of that is normal, though.

If my form looks okay on this, I probably need to start posting my embarrassing DL videos for you to look (and laugh) at. I'm still using folded up cardboard to keep the bar from rolling away from me.

And, I did finally get some weightlifting shoes, but they came in and totally didn't fit. Ugh...

Here's the link to the previous thread for reference:
http://startingstrength.com/resource...ck-aching.html

Here's my latest squat at 225 lbs:

[Steve Hill]

So Tom is on a plane right now, so you won't hear from him anytime soon, but I'll take a stab.

Watch your back on the way up. You see it overextending right at the top of the lumber spine?? Now, this may be the light and the camera angle, but I think I see your shirt wrinkling. In case it is not the camera angle:

The back, in a squat, should be held in normal anatomical extension, and locked in place ISOMETRICALLY.

Go back to the book and read the difference between ISOMETRIC, CONCENTRIC, and ECCENTRIC contaction - only two of those three involve movement. I'll let you take a stab at which.

Now, as to why you're doing it - I think you're trying to drive your hips up (good!) while being tempted to lift your chest vertical (BAD) - I can see you trying to pick up your head then fighting it. STAY BENT OVER, and keep your back STILL.

Next post, take the video from the rear at about a 45° oblique, please. (IOW, have your camera slave step to her left 1-2 steps.

[SD Gator]

Thanks for looking at this, Steve!! And your comments are most helpful. Thank you for those, as well.

I see what you are saying about overextending my back...this is something Tom has mentioned as well, and something I've been trying to work on. I'm trying to lock everything in place isometrically, but I clearly need to work on it some more.

What I'm trying to do:
I'm taking a big breath and pushing my abdomen out and trying to keep it tight. I'm trying to keep my lats tight the whole way. Is there another muscle group I should be tightening isometrically as well?

I'm also trying to stay in my hips and maintain a constant back angle for the lower 2/3's of the movement.

In the DVD, I can see some of the folks kind of "hinging" their hips on their ascents, so I thought that was okay. I'm guessing what is happening is those folks aren't fighting against lifting their chest at the same time like I am.

Thanks again for your time in looking at this! I'll work on keeping my back tighter and totally still.

[Steve Hill]

What should be in isometric contraction? Everything that shouldn't be moving!

[SD Gator]

What should be in isometric contraction? Everything that shouldn't be moving!

Lol...gotcha!

[SD Gator]

Okay, here we go...latest set from latest workout. I'm trying to get my back as tight as I can before every rep. It feels like I'm tight when I'm actually doing the squats, but in the video I'm still seeing wrinkling on the back of my shirt, especially on the last couple reps. Still not tight enough?

[Steve Hill]

Tighter abs. Belt.

[amsgator]

Are you inhaling on the way down or is that background noise?

[Steve Hill]

I hear / heard it to and wrote it off after hearing him exhale at the top, but it's a valid question, but sounds more like a forced exhalation.

OP?

[SD Gator]

Still need to be tighter. Okay.

And I'll add a belt to the shopping list.