Squat help - low back pain?

[alilgoat]

Hello, here is a squat form check from a few weeks ago.
Mark said I was a bit too deep on this, but just wanted to include it for reference Squat form check: 2 deep?

But starting last week on a Friday, it was a squat + deadlift day... Squatted 395 and felt an uncomfortable tightness in my lower back starting after the 2nd set. I wouldn't call it pain really, it was just incredibly uncomfortable, but not weak. I took extra long rests and continued my sets without failure, and even completed my deadlift that day as well. The tightness honestly resided a bit from deadlifting.

However, today, I felt that the lingering tightness was still there and I wanted to do a deload week, but I got to the barbell and decided to just hit my normal programming anyway.

The tightness returned immediately in full force after my first set, but I can continue the sets without fail. This was 400 today, but it is worrisome. Help? Advice? Deload my squat? If so, for how long?

Apologies for the camera angle, the gym on base is fairly cramped. https://youtube.com/shorts/0Kt7VOLg7...JXCGc6oSp7Yjmx


Thanks

[Mark Rippetoe]

Your cameraman has cleverly positioned the uprights so that we cannot see your hips.

[KnuteMeyer]

Your knees shift backward when you are coming out of the hole on you ascent which will put more strain on your low back since it becomes more of a good morning. Fight to keep your knees in the same position.

[Mark Rippetoe]

If the knees extend with your feet planted on the floor, they have to move back a little. Hip drive requires this movement.

[KnuteMeyer]

Understood. My mistake.

[Maybach]

Notably, it is in fact impossible to extend the knees from the bottom of a squat without extending the hips if your hamstrings are properly engaged. Either way, this is not an issue with these squats.

What might be contributing to this discomfort is your back and grip is quite loose. Your elbows dip at the bottom and at several points actually move around on the bar. A properly set upper back and tight grip makes this all but impossible. The bar isn't supposed to just sit on your back: the bar, your back, and hands move as a unit. There's a lot of "wiggling around" here

This also doesn't sound like a real issue. I occasionally experience something similar and the causal relationship between any lift/form breakdown seems more or less opaque. It goes away as mysteriously as it appears. If it bothers you all that much, you can roll your erectors out with a foam roller or a tennis ball and this usually takes care of it on a transient basis.

Don't deload your squat man, you are one increase away from four plates. This moves like a volume day weight. A little tightness in your back isn't indicative of anything.