does this form lend itself to reoccurring injury

[[CinnamonBuns]]

Form check

back squat form check - YouTube

final set of back squats on the 5x5 from a few weeks ago. I have a reoccurring injury of the erector spinae that has been really testing my patience over the last 12 months. i have been continually doing very conservative reset phases and it never seems to go away.

i have previously competed as an oly lifter throughout my youth and never had any issues.

have had to give up deadlifts for the time being because of this. i start feeling like im going to re-injure every time i get over 140kg (315ish lbs)... however in the past i was pulling over 160 for reps without the same problem.

any ideas for stretches or neglected muscles that could be putting my erectors at increased risk?

 

[[CinnamonBuns]]

been lifting heavy (relatively speaking... heavy by my standards) for as long as i can remember. going to move my rep range up closer to 10 for a while to mix things up and avoid any injury... romanians in the place of conventional deads. would still love some insight for when i return to heavy lifting.

 

[buddhabuilder]

Things look pretty good. I'd like to see a shot from the side. It looks like you might not be leading with your chest when you start to come up.

 

[freak220]

Sometimes back injuries can be from weaker abs.
Weighted situps
Leg raises (hanging)
V situps

Low back rehab/prehab
Hypertension - higher reps
Floor superman holds

Injuries suck. Hope you heal fast

 

[buddhabuilder]

Before making a video from the side, watch this video carefully. I think you are rounding your shoulders as you begin to press up. I'm doing 5x5 right now too, so I would suggest you drop the weight to what you were doing 2 weeks ago in order to address this. This will give you time to correct and strengthen your form as you build back up. Did you start with an empty bar? How many weeks in are you? Did you video your DL too?

 

[[CinnamonBuns]]

Before making a video from the side, watch this video carefully. I think you are rounding your shoulders as you begin to press up. I'm doing 5x5 right now too, so I would suggest you drop the weight to what you were doing 2 weeks ago in order to address this. This will give you time to correct and strengthen your form as you build back up. Did you start with an empty bar? How many weeks in are you? Did you video your DL too?

unfortunately i have already dropped the weight (from a stall, not injury) about 4 weeks ago and i am now back to this point. the weight is not super heavy for me however. the injury that recently occurred was during warm up on around 110kg, which isn't usually difficult at all.

as far as empty bar, i assume you mean warm up? if so yes, i did start from an empty bar.

this is about week 4 or 5.

nah i didnt video my DL, as i havent been doing them yet. was planning on restarting them once my squat got a bit stronger, in the case that i was DLing with too much back and not enough legs.


Karma to you all, too.

 

[[CinnamonBuns]]

Sometimes back injuries can be from weaker abs.
Weighted situps
Leg raises (hanging)
V situps

Low back rehab/prehab
Hypertension - higher reps
Floor superman holds

Injuries suck. Hope you heal fast

i will add more core to my training and see how things go, cheers.

 

[buddhabuilder]

unfortunately i have already dropped the weight (from a stall, not injury) about 4 weeks ago and i am now back to this point. the weight is not super heavy for me however. the injury that recently occurred was during warm up on around 110kg, which isn't usually difficult at all.

as far as empty bar, i assume you mean warm up? if so yes, i did start from an empty bar.

this is about week 4 or 5.

nah i didnt video my DL, as i havent been doing them yet. was planning on restarting them once my squat got a bit stronger, in the case that i was DLing with too much back and not enough legs.


Karma to you all, too.

Did you catch that rounding of the shoulders I pointed out? If you are doing this in a warm up, it probably is present in your working sets. You can work on it alone with video, or have someone spot you with their hands just in front of your pecs when you begin to push up. If you chest touches their hands your rounding your shoulders, which is out of form, and puts unwanted stress on the lower back.

I got alot from the "So you think you can squat?" video series on youtube. The area from your neck to your lower back should remain locked throughout the exercise.

 

[zedhed]

Nothing at wrong with RDL in place of conventional DL bro. Also might wanna try rack pulls.