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Anonymous
Hey guys. I just started doing SQUATZ and deadlifts in my routine. I have lower back problems so I'm very careful to stop if I feel pain and keep good form. While I'm doing the exercise I feel no pain, but about 6 hours later my back starts to hurt. Is this just the muscle pain or am I doing something to my back?
>> Anonymous
It's probably just DOMS, however you can switch to front squats or hack squats for a while if you're concerned. This should avoid most of the torque on the lower back.
>> Anonymous
if your form is good, it's perfectly normal to be sore after just starting out, or after particularly hard workouts.

remember, your hips can be flexed slightly but you shouldn't bend like a hinge at the hip. both exercises are leg dominant, not lifting with your back. choose lighter weights until you have a good feel for form.
>> Anonymous
>>165376
Yeah, I've read Starting Strength and watched the Squat Rx videos so I try to pay attention to all of the parts of good form, BUT I am not very flexible in the hips, which causes me to only be able to get to parallel and my lower back rounds a bit. I always do squats without weight, just the bar, then with the weight I'm currently using (about 75 lbs) to try to work on my form. I think I'm getting better and will be able to have perfect form soon.
>> Anonymous
>my lower back rounds a bit
>> Anonymous
Be sure not to over arch your back. I did this for two or three weeks and it seriously fucked up my back.
>> Anonymous
>>165376

Squats begin at the hips, jizzwad.
>> Anonymous
>>165484
you make my brain hurt. you have no idea what you're talking about. doing squat by bending forward at the hip like you're doing "good mornings" is a great way to fuck up your back, retard.

show me where the "squat begins at the hip" in the vid, conan:
http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

nope, first movement is knee bending and the weight moving no farther forward than the knee. yes, the hip flexors move, but they hardly "lead" in the lift.

but you go ahead and keep thinking that,ace. see you in a few weeks posting about your slipped disc.
>> Anonymous
>>165497
Anyone who links to that as an example of good form should be shot.
>> Anonymous
>>165528
seconded, that vid is terrible form. squats are a hip dominant movement,

lower back stays tight and arched, knees pushed apart, your descend gathering tension in the hams strings, and when you hit the bottom you bounce up but leading with your hips. the quads will just work with it, you shouldn't be squatting like that guy in the video

http://www.youtube.com/watch?v=-iLn1hlbaxo

this is more what you are looking for, his hips tuck a wee bit at the bottom but its nothing serious. notice how his hips go back when he starts and they move first on ascent
>> Anonymous
hips? When you go down, you load up your adductores and glutes like a coil. Feel the tension in your ass.
Then use this tension to get up again. THE ASS!
Do not bounce.
>> Anonymous
>>165713
hips = ass
>> Anonymous
>>165717
Yeees, but it is misleading. I like to make things clear.
For me: hips= front part
Ass= ASS
ASS is ASS!
>> Anonymous
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Ass?
>> Anonymous
>>165724
Yeah but it would be retarded to say "use ass drive" where as "hip drive" sounds fine.
>> Anonymous
>>165731
ASS
>> Anonymous
>>165732
I beg to differ. "USE YOUR GODDAMN ASS YOU MONKEY!".
Works like a charm.
>> Kung-FU !!yKQtbs254kV
USE THE ASS DRIVE
>> Anonymous
>>165497

First movement is not knees bending, but hips going backward, spooge breath. This is why you fail at life.
>> Anonymous
>>166074
True for squats. Move your ASS backwards first.
For deadlifts is the other way round: Move your knees first, but activate knees, hips and shoulders together.
>> Anonymous
>>165365
muscle soreness and pain can be distinguished. pain bad. Soreness good.