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Anonymous
Hey, /fit/!

Alright, so could you guys help me out here a bit? I do a lot of squats. The only problem is, my lower back begins to hurt when doing some higher weights. Is this because I'm doing it wrong, or just because there's a lot of weight on my back?

Also, I have a lot of trouble actually doing Pendlay rows with actual weight. I also have some lower back pain when doing those. Or am I supposed to? Are my legs supposed to have weight on them? Like, I don't use my legs to lift the weight, but when I bring the weight up and push my chest out, I feel a lot of pressure on my legs and lower back. Help me out?
>> Anonymous
This "squat as much as you can without bothering to have a foundation in strength building" crap that all the teenagers here parrot is bullshit, and gets people like you (and eventually them) injured.

Google "blocking", and also consider some supermans/planks/overhead squats, as well as several sit-ups.
>> Anonymous
Also don't rely solely upon a write-up to dictate your form. Weight lifting is about making yourself healthier, not getting the weight up. While there are some good form-keeping tricks and axioms, your body is unique. Find an experienced partner who is willing to watch your movements and assess your current level of conditioning.

Just because you can squat your bodyweight doesn't mean you should.
>> Anonymous
>>155187
>>155197
I asked the people at the gym to help me with squats for the first little bit I went there, and I make sure that I was doing it right.
I rest it on my back, not my neck... keep my back straight while going down and push my ass out behind me and go past the parallel level on my knees. Then, back up. It doesn't hurt when I warm up, but it does hurt when I do higher weights.
>> Anonymous
you need to work on that back.

you do know that lower back and abs are important stabilizers right? and usually people neglect the lower back and then have injuries!

your body is one of the most important tools you have. don't fuck it up!
>> Anonymous
>>155214

There's also many other issues beyond simple form keeping.

How long have you been lifting for? And did you go straight to the heaviest weights you could find, or did you spend time going for max reps and perfecting your mechanics?

Do you have any past injuries?

The simple answer is 'scale back to bodyweight, work on your core', but it's never too late to shift your weight training attitude. Maxing out is a priveledge weight lifters earn through hard work.
>> Anonymous
>>155250
I have been lifting since I was in grade 9... I started free-weight squatting a few months ago.

I didn't go straight to the heaviest weights.
It went like this:
45 x 3
95 x 2
135 x 2
185 x 1
225 x 3

No, no past injuries.

Well, before when I used to squat... it never hurt. However, I have to say that this is the second day back at the gym in 6 weeks because I was on vacation. Do you think I'll get used to it? Also, I was deadlifting two days prior. Perhaps that has something to do with it?
>> Anonymous
.>>155183

Squat with just the bar, and look at yourself in the mirror. You'll see that you're rounding your back at the bottom of your squats. This is a common problem for beginners, and indeed why I'm suck at 200 lbs. in my squat - any more, and I'd have trouble walking for a week.

The only solution is adding flexibility and mobility, mostly to your hips. This series of videos is a great place to start:

http://www.youtube.com/watch?v=Rq8CWv8UPAI

>>155187

Back barbell squats are the way to go. When done right. Supermans and planks are fine ab exercises, but won't do a whole lot to increase mobility for squats. Overhead squats are great for this, but work just as well with minimal weights. The point of squats is to get big and strong.

OP's DL form probably sucks too.
>> Anonymous
>>155342
I don't think I am, but this might be it. I'll check it out. Thanks for your help.
And yeah, my Deadlift form IS shit, but whenever I do them, I always have the trainers at the gym watch me and help me to make sure I'm doing them right.
>> Anonymous
>>155342
you are right, just remember its okay to tuck your hips a LITTLE bit at the bottom
>> Anonymous
when we say work on your ocre we do NOT mean 8 minute abzzz. your core is the following:

Obliques
Quadratus Luborum
Spinal erectors
Rectus Abdominus
Transverse Abdominus

to a lesser extent:
trapezius
glutes

you need to work your core muscles

Overhead squats
weighted decline crunch
hypers, weighted
good morning
deadlifts
glute ham raise
db side bends
russian twists
planks
etc etc

try and keep it heavy and brief, doing 300 crunches sin't going to do fuck all. at most do like 20 reps, i keep mine in the 8 - 12 range
>> Anonymous
>>155400
I'm doing Rippetoe's though... someone else recommended that to me here...
>> Anonymous
>>155429
good. dont fuck with the program. focus on keeping your lumbars tight and at least neutral.

on off days start stretching your groin and hamstrings. also theres a strech sorta thing called a goblet squat, which helps, google it.

basically just sit at the bottom of a squat, trying to keep your ass out and your torso upright. sit at the bottom for like a minute at a time, get used to it.
stretch hamstrings and groin
>> Anonymous
>>155433
Alright, I'll do that. Thank you very much.