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Reactive Training -> RTS Questions -> Lower back is rounding at the bottom of the squat?
Post Info TOPIC: Lower back is rounding at the bottom of the squat?
Nick Morneau


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Lower back is rounding at the bottom of the squat?
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I have been having a problem when I squat. It only effects me when the weight is nearing 600lbs.

I am guessing that its not a problem when the weight is lighter simply because my lower back is already really strong and can take it but when I start getting to the 600lbs range on the squat I end up pulling a muscle in my lower back very frequently.

My lower back seems to round when I take my squat stance, which is not super wide but its not narrow either. Ones I past parrellel I cant keep my lower back from rounding basically no matter what.

How do I fix this. I am guessing its lack of flexibility in my hip flexors but I dont know how to fix it and its very important that I do so.

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Mike Tuchscherer


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I would say it's a flexability issue as well, but my experience with which muscles may be tight and what to do to fix it is limited. Take a hard look at hamstring flexibility as well.

Sorry I can't be of more help. Let me know what you find out and I'll post back if I can think of anything better.

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Nick Morneau


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I am thinking its hip flexors. I have been researching the issue a little bit and thats what it seems to add up to. Ones I hip approx 90 I feel a real tightness in my hip flexors and its hard for them to budge much further unless there is more weight on the bar.

I dont have the back pain when I do raw stuff because It's easier to force myslef to keep the right groove but ones I put suit bottoms on then its much harder because its always pushing me out of it.

I always do suited stuff with the staps down. Should I be doing it this way or should I put the straps up always instead. I know its a completly different groove with the straps up so I am thinking of doing that from now on. It seems to keep me more upright with the straps up.


A couple of things I have read up on have suggested staying in the ass to the grass position for 30 plus seconds to increase hip flexor flexibility. Unfortunatly that hurts like a bitch and I only last 10 sec right now but I am working on it slowly.

As for the hammies. Does anybody have any suggestions to increase flexibility there?

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BobW


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I'd suggest getting to an ART practitioner who works with powerlifters, and get evaluated / diagnosed at a minimum. This could save you a lot of time and frustration in narrowing down what exactly is tight. Not to mention the benefit from ongoing treatment in addressing extremely tight muscles.

Static stretching post-training, and throughout the day, seems to have helped me. There's a bunch of different hammie stretches, an easy one requiring no equipment is to just mimic an RDL - flat/arched back, stick your butt out/back, and bend over. I go until I feel a pull, then pause there, wait for the muscles to relax, and then go further until I feel a pull, pause, wait, and done. Takes a minute or so.

Doing a dynamic stretch before training might help: basically the same as above, but one leg at a time, and done "walking": one foot in front of the other, slow, moving stretch for that leg, then take a step, repeat for the other leg.



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Nick Morneau


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BobW wrote:

I'd suggest getting to an ART practitioner who works with powerlifters, and get evaluated / diagnosed at a minimum. This could save you a lot of time and frustration in narrowing down what exactly is tight. Not to mention the benefit from ongoing treatment in addressing extremely tight muscles.

Static stretching post-training, and throughout the day, seems to have helped me. There's a bunch of different hammie stretches, an easy one requiring no equipment is to just mimic an RDL - flat/arched back, stick your butt out/back, and bend over. I go until I feel a pull, then pause there, wait for the muscles to relax, and then go further until I feel a pull, pause, wait, and done. Takes a minute or so.

Doing a dynamic stretch before training might help: basically the same as above, but one leg at a time, and done "walking": one foot in front of the other, slow, moving stretch for that leg, then take a step, repeat for the other leg.



 Thanks for the help.

I guess I am going to have to start stretching again then go from there and see if that makes a difference.

It is just odd that this is happening or maybe that I am only noticing it now. I have always squated ass to my ankles since I started lifting weights. I think its the addition of gear that is bringing out this weakness that I have prob had all along.



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TRON


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Are you talking about this happening when you are using your squat suit?

If so...here is my ingenious theory

It is quite possible that when trying to make depth in your suit, you are being resisted from this by the suit. Then your body\mind is rounding your back in order to loosen the resistance of the suit in order for you to make depth. Maybe you need to - really concentrate on sitting back in the suit and keeping your arch and or adding more weight etc...

But then again, I am a squat suit idiot, so I would take what I say with a grain of salt.



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Nick Morneau


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TRON wrote:

 

Are you talking about this happening when you are using your squat suit?

If so...here is my ingenious theory

It is quite possible that when trying to make depth in your suit, you are being resisted from this by the suit. Then your body\mind is rounding your back in order to loosen the resistance of the suit in order for you to make depth. Maybe you need to - really concentrate on sitting back in the suit and keeping your arch and or adding more weight etc...

But then again, I am a squat suit idiot, so I would take what I say with a grain of salt.

 



 Its actually happening regardless of having the suit on or not. I dont feel any lower back pain at all when I squat raw though but I am guessing that it has to do with the fact that I use less weight.

Yesterday was squat suit day, unfortunatly I was suppose to use my full suit and really go to town but my training partner bailed again so I just did it with without the straps up and everything went really well. I widened my stance alot and really concentrated on a better walk out, I sat back alot better and kept the arch in my back. This meant a 30lbs PR and more depth than before which was great. I was prob 2-3 inches from IPF on most and hitting proper depth on many of my squats. today I feel sore but its not a painfull sore like times in the past so I think I am going to concentrate on the super wide stance.

I do think you are right in the fact that I am prob trying to hit depth in the suit and ruining my form to do so. Its something I have to work on big time. I really need to start squating with the straps up to get the real feel of the suit



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Dano


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From my experience, the "butt wink" is very common with geared lifters and as Tron said, something is giving in response to the suit. Tight hamstrings can also be a culprit.

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