Lately I can't get through a leg workout because of back tightness

[Lumberg]

What's up. I do an 8-day split so I squat on the 4th day after deadlifts and vice versa. My back tightens up for deadlifts but it's no big deal because none of the other exercises on back day hit erectors.

However on squat day I do squats, saxons, SLDLs, and lunges, all of which involve your back to some degree. I find after squats my back is so tight I can't do more than one set of each exercise and I have to submit machine leg curls for SLDLs.

The only way to explain the feeling is it's similar to when you stand for too long. A tightness in my lower back, just above my ass, that is debilitating to the point that I have to lay on a bench with my feet up on it just to get to the next set.

I think this is because I have been going crazy on the DLs. They have really been the focus of my training lately; they are by far my best lift and I love doing them.

Is this pain/tightness perhaps because my back is way stronger than my abs?

All comments are appreciated.

JC

 

[Lumberg]

Oh I forgot to mention the squats are done on a Smith Machine (bad I know but that's all they have at my gym. I actually joined the Employee's committee to see if I can do something about it.)

JC

 

[Lord_Suston]

Try switching to front squats on the smith machine since doing them behind the neck changes your back angle drastically since you are locked in the machine. basically you might be lined up for good form squat at the top but at the bottom you won't be since the machine doesn't really move with you. at leats with front squats I find the mootion a little more up and down than normal squats and more benefecial to do on the smith. BTW smith machine sucks ass

 

[the People's Champ]

smith machines

do you stretch when you squat? after every set of squats, I try to touch my toes, and as I stretch progressively, I try to reach farther back, behind my feet. every try reverse hypers?

 

[Lumberg]

Suston, thanks, great idea. I believe we spoke of this in another thread as well.

What do you think of doing Smith squats with your legs thrown out if front of you? This is the way the fitness lady at work recommends them (I always scoffed at the idea but at this point I am willing to try anything). I heard from one of the physical trainer guys (bignate I think) that is reduces back shear but increases shear forces on the knee.

JC

 

[Lord_Suston]

it will put more force on your knees if your feet are in front of you and your back is straight throughout the motion. you might want to do lunges instead with dumbells or even squats with dumbells(make sure you have wraps).... For back tightness after back i recommend stretching prio to squating and also icy/hot after you do back and ther next day as well....

 

[Lumberg]

I already do lunges after squats already. Actually I do plate lunges with the plate held over my head. Brings balance into the equation .

Right now my gym's DBs only go up to 60# but I just ordered some Olympic DB handles that I can load up with 25s so I might start to do squats with those with like 115 on each one .

I think I will try front squats next time; after that I will have my DB handles so I can switch to DB squats. I should also get soem Icy Hot; I have some Extra strength Ben Gay but it has aspirin in it which is a no-no.

Thanks Suston for the great advice. I am going to give you one of my patented karma mega-blasts!

JC

 

[Lord_Suston]

try to switch day if you can't fix the problem. I always do legs the day before my back workout and I never have any problem doing deads or any other heavy excercises. plus I know my back will feel great for legs...

 

[mekannik]

Question(s):

Are you stretching every day?

I remember reading an old T-mag article that cited stretching after a leg workout should be done 3-4 hours after completion. Do lite stretching before/after - just enough to get going.

Icy-Hot - great idea. I bought the roll-on form - no greasy hands - and apply it prior to leaving my house. Wear at least one shirt to keep the heat in.

Deep tissue massage therapy? your muscles will thank you. one session every 2-3 weeks will work wonders.

 

[Ingram]

Joncrane - Are you juicing right now?