Deep Squat Problem

[Hokie]

Hey guys...

I don't post too much but I've been having an issue with squats lately and could use some advice. I started doing squats "ass to floor" about 4 weeks ago where before I had always just broke parallel. I like the feeling in my legs but my lower back has been in pain ever since I started this. I think my form is pretty good, but I'm 6'4" so it may be that I just have to lean too far forward to get that low. I've noticed if I move to the smith machine where I can stick my feet a bit more forward that I could normally it relieves some of this pressure, but front squats and back squats just kill me. Any suggestions? Should I just go back to squatting parallel? Thanks.

[The Munster]

Where are you holding the bar on your shoulders?

Did you go down in weight a bit as you increased your range of motion?

How far apart/close are your feet?

Any history of back problems?

How flexible are you? Is your flexibility balanced?

[Hokie]

Answers below:

Where are you holding the bar on your shoulders?

On my traps but below that top vertebrae that sticks out

Did you go down in weight a bit as you increased your range of motion?

Yes, I had been working out in the 385 range and lowered weight to 295-315, however I actually think the 20 repper may be doing the damage at an even lower weight just do to the length of time it takes.

How far apart/close are your feet?

Just wider than shoulder width. I used to use a wider stance with toes pointed out a bit but I found I can not get deep enough unless I bring my feet in a bit.

Any history of back problems?

Tweeked my back once before but it was while I was unloading weights from a bar. Pulled a 45lb plate off a bar at eye level and sort of twisted while I let it swing down... This is different though, at times it is a constant ache and if I sit for too long I get a pulsing pain on the outside of my right leg. That sounds like some nerve issues maybe but it is intermittent.

How flexible are you? Is your flexibility balanced?

Not too flexible but I'm not completely muscle bound.

Some more info:
Ht 6'4"
Wt 240
Age: 25
Years lifting: 10

[In-Human]

Hey guys...

I don't post too much but I've been having an issue with squats lately and could use some advice. I started doing squats "ass to floor" about 4 weeks ago where before I had always just broke parallel. I like the feeling in my legs but my lower back has been in pain ever since I started this. I think my form is pretty good, but I'm 6'4" so it may be that I just have to lean too far forward to get that low. I've noticed if I move to the smith machine where I can stick my feet a bit more forward that I could normally it relieves some of this pressure, but front squats and back squats just kill me. Any suggestions? Should I just go back to squatting parallel? Thanks.

Try to get the bar higher on your neck, top of shoulders, look up to keep your back straight, stick your chest out, feet a bit wider than shoulder width, toes pointed out, wrap your knees on heavy sets starting with the wrap on the outside of your knee to keep your patella towards the inside of your knee as you wrap do not criss cross the wraps, and yes drop the weight and get your form first weights will eventually come...

[TheLil'Missus]

and don't let your butt move first. Think of the diagrams for properly lifting a heavy box. Get your torso set and lift with your legs. If your hips are moving back as the first bit of the movement you're putting undo stress on your lower back.

[xRAJAx]

Hey guys...

I don't post too much but I've been having an issue with squats lately and could use some advice. I started doing squats "ass to floor" about 4 weeks ago where before I had always just broke parallel. I like the feeling in my legs but my lower back has been in pain ever since I started this. I think my form is pretty good, but I'm 6'4" so it may be that I just have to lean too far forward to get that low. I've noticed if I move to the smith machine where I can stick my feet a bit more forward that I could normally it relieves some of this pressure, but front squats and back squats just kill me. Any suggestions? Should I just go back to squatting parallel? Thanks.

Bro, I'm 6'4 also and have had the same problem. I use the smythe machine for all squating. My other quad excersies are leg presses and hack squats. I've found heavy barbell squats to put to much pressure on my lower back no matter what type of form I use. Regardless of form at the bottom portion I'm going to have to bend over slightly because of my height and that puts pressure on my back on heavy lifts. Using the smythe I can go well past parallel with no issues. I know there are tall guys, 6'3 and up, out there that can free squat heavy, but I think they are the exception not the rule.

R

[Hokie]

Thanks for the advice everyone. I'll lighten up a bit next time and make sure I have my form down. If that doesn't work I may just have to use the smith machine for the deep squats and use other excercises and parallel squats to hit my legs.

I'm loving the DC program by the way. I'm almost to the bodyweight I was before I started dieting for my first contest earlier this year and I still have 5 months before I plan on cutting again. I hope to go back to the same show next year with a lot more size... DC is doing the trick so far! Thanks again.

[nemo]

i agree with what has been said above. you could be going too heavy to start with or just be too tall. personally i find full free squats to be murder on my back and i don't feel much of anything in my legs and i am just 6'.

do what works for you and stay safe

[The Munster]

Hokie,
Just a couple more thoughts.
For the most part, in DC training, we do the heavy set of squats with a free bar but the 20 repper on the smith. This will probably help in your case.
Also, you've got to work on your flexibility if, as you said, you aren't too flexible right now. In my opinion, being flexible is one of the keys to not getting injured. Get a book called Relax Into Stretch by Pavel Tsatsouline. I've always been very flexible ever since I was a kid due to martial arts but this book really helped me out. This MAY help with the pain down your leg as well.

[Dimebolt]

I had this problem bro and it's very easy to fix. Your back is taking the load because when you go down all the way you bend forward. The only way to fix this is to either have a wider stance, or if you prefer a closer stance, put a 10lb plate under each heal (you can also use a sheet of plywood or something). When your feet are too close together your body compensates by bending forward to be able to get down all the way, but if your heals are slightly raised it counteracts this compensation, try this without weight and you will see what I mean. You have to get used to the balancing though. Another way to compensate for this is on the Smith with your legs a little more forward, as you've discovered, but if you still want good Ol fashioned squats try these two ideas and your back problems should be eliminated

Hope that helps bro.

[Hokie]

I'll try widening up a bit and see how that goes. I used to squat with a fairly wide stance with toes out but had trouble getting low enough. That may be due to the lack of flexibility as Munster pointed out. I'll give those suggestions a try next week and see how it goes. Thanks...

[TheLil'Missus]

As for the pain going down your right leg after sitting for too long...

It could be a sciatic problem. I've fought it for 18+ years and my particular issue is literally a muscle in the glutes that the sciatic nerve runs through that is too tight. When I stay on top of the stretching there's no problem. No traditional stretch that you can think of will hit the specific muscle. Work on your flexibility in all areas first and if there's still an issue with the pain down the leg post again. The stretch needs a visual so I can post a pic of it if need be. Good luck with your back.

[In-Human]

TKM, Lay on your back, bring one knee up and keep that foot flat on the ground, take your other leg and fold it over the bent leg, arms out like a cross, then lean your lower body towards the floor of the folded leg and try to touch the floor or go down as low as you can and hold it there, but keep both arms out, back and arms on the floor flat at all times.

Have you ever done Dolphin stretches with opposite arms and legs then arms and legs together?...

[TheLil'Missus]

TKM, Lay on your back, bring one knee up and keep that foot flat on the ground, take your other leg and fold it over the bent leg, arms out like a cross, then lean your lower body towards the floor of the folded leg and try to touch the floor or go down as low as you can and hold it there, but keep both arms out, back and arms on the floor flat at all times.

Have you ever done Dolphin stretches with opposite arms and legs then arms and legs together?...

Nope. I'll have to look those up.

For my sciatica I can stretch it one of two ways. One...sitting closer to the front of a chair, feet flat on the floor, pick up one foot and put the outside of the ankle on the top of the other leg close to the knee (picture the way manly men cross their legs when sitting to leave package room ). Making sure the knee of the top leg is as low down as you can go, lean forward and lay on the top leg. Shoulder/upper chest is laying on the shin of the top leg. It stretches the outer glutes & lower back.

Also, kneel in front of a bed, bringing one leg up to a similar position as the last stretch (the outside of the lower leg from knee to foot is laying on the bed in front of you). Now lay forward onto the leg on the bed.

[The Munster]

Nope. I'll have to look those up.


Also, kneel in front of a bed, bringing one leg up to a similar position as the last stretch (the outside of the lower leg from knee to foot is laying on the bed in front of you). Now lay forward onto the leg on the bed.

This is fun to watch by the way!