low back pain

[chuck48]

hey guys

My lower back really gets tight doing squats and deadlifts. I tried doing more hyper-extensions and abs, thinking these areas were lagging. After about 3 months My squat and deadlift have increased dramatically but that damn tension is still there. Do I need to warm up more or what.

Another thing
My deadlift seems to be progressing much better than my squat. This never used to be the case. What do you think is causing the lack of progress in the squat as compared to the deadlift.

 

[bubba2k]

You may have excessive forward lean in the squats. For me this is a function of reps not necessarily weight. On higher rep sets I tend to lean forward. On lower rep sets I can control it a little better.

Obviously your torso was holding you back more in the deadlift than the squat. That is why your deadlift is doing better.

As for improving your squat, there are lots of ways. You just have to find one that works for you. I'd say you need more leg work. I reccomend doing lots of one leg step ups and one leg squats for leg drive. It works the legs more like what you need for squats than leg extensions do. And don't neglect your hamstrings and glutes though. You might do squats, step ups, and then some of those high rep partial stiff leg dls that louie simmons reccomends, finish off with some ab work. If you have access to it try using a glute ham raise or reverse hyper, but most people don't have the equipment so I made the reccomendation for the partial SLDLs based on that.

 

[Welsh power house]

hey chuck...

If your lower back is aching from deadlifts and squats then you're fine!
both movements hit the lower back, deadlifts more directly than squats.....


I would do 5+ mins on a treadmill, rowing machine or stationary bike before your workout to elivate your body temperature...this will help you avoid injuries.
after the 5+mins of cardio warm up, stretch the whole body, concentrating on that lower back with cat stretches, but stretch everything!
then do 2-3 sets of hyperextensions to warm up the lower back, dont do too many though...just warm it up, dont go all out on them!

hope that helped you, peace

 

[b fold the truth]

I spend about 5 minutes before every workout just to warm up a bit. Here's what I do before legs.

Neck rotations
waist rotations
knee rotations
ankle rotations
ham, hip, and back stretches
calf stretches
knee stretch
shoulder rotations
leg exts, 25lbs for 50 reps

Takes less than 5 minutes, them I"m ready for squats. I also try to one set of standing cable crunches too and sometimes one quick light set of reverse hypers.

B True

 

[chuck48]

Thanks for your help guys!!!!!