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Squat Form Check - Pain in Lower Back After Squat
Dear Coaches,
I've been training for about a month and a half and I've had severe lower back pain immediately after squatting. I often can't bend over for 15-20 minutes afterwards.
In my last session I had moderate pain after the first two sets, but no pain after the 3rd set. I think that in an effort to drive up with my hips I may be overextending my lower back and my starting position may be off.
Set 1, 260lb, Pain in Lower Back
Set 2, 260lb, Pain in Lower Back
Set 3, 260 lb, No Pain
Stats: 27 years old, 5'8", 170 lbs (I'm wearing the do-win lifters)
Squat: 260
Deadlift: 330
PC: 135
Press: 100
Bench: 130
Thank you for the support,
-Justin
Last edited by Justin Chapian; 05-07-2021 at 05:29 PM.
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First, you are not 5'8" and 270 pounds. Check for typos and repost.
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My mistake! I am 170. Everything is else is correct.
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Stand up straight between reps. You look a little hunched over after each one.
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Your low back probably hurts because you take the bar out of the rack by flexing (rounding) your upper back, not setting your lower back in extension and are staying bent over at the hips when at the top. Then your low back is extending coming out of the bottom. There should be no movement of the back musculature during the rep.
When you take the bar out of the rack, take your valsalva and brace (squeeze) your abs and think "proud chest" like superman. Begin each rep this way.
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