Im 5'8'' about 195lbs. I just started squating heavy 240lbs and i do 5 sets at 8 5 5 3 3. During my squats my lower back starts hurting but goes away about 30 min after my workout. I believe my form is good i keep my back straight and do lower bar squats so the bar in on my shoulder blades. Should i continue or should i drop weight. Thanks for any infos
Heavy Squats hurting my back
- Thread starter j-lor
- Start date
losieloos
Junior Bodybuilder
Your probably leaning forward a bit to much and don't know it. I always put the bar on top of my traps. You think your core might weak? It could be a few different problems, like tightness, if so get your self a foam roller works for me or find some good back stretches
DD55
New member
Do you deadlift? Do you do stiff legged deads on leg day for hams and glutes? It sounds like You need to strenghten your lower back to handle the loads of heavy deads and heavy squats. At the end of your back workout you should try supplementing some back extensions in or good mornings.
I like the bar really low across my traps and i usually have my arms holing the bar while my hands are nestled in the crook of the 45 plates. It sounds crazy, i know, but it keeps my form immaculate and i go rock bottom. I'm repping out at 8-10 at 385. try strengthening your lower back but keep trying to increase your squat weight. after awhile the heavy squats will strengthen your core and your lower back.
I like the bar really low across my traps and i usually have my arms holing the bar while my hands are nestled in the crook of the 45 plates. It sounds crazy, i know, but it keeps my form immaculate and i go rock bottom. I'm repping out at 8-10 at 385. try strengthening your lower back but keep trying to increase your squat weight. after awhile the heavy squats will strengthen your core and your lower back.
how much were you squatting before? you may have progressed too rapidly, your connective tissues and spine are not ready for that load yet. also could be bad form (most likely scenario). it would be nice to see a side view video. if back aquats are not that important to you, i would switch to front squats. much easier to use proper form with no one watching and correcting you, you naturally sit back better and go deeper in the hole. also sounds like a posterior chain issue, i guarantee you are quad dominant. start working in some glute ham raises, hip thrusts and either good mornings or back extensions for your assistance exercises if you are not already.
Yeah that could be it i was squatting 180lbs and jumped up to 240lbs in 3 months. Also i didn't slowly do it i just felt stronger and did it.
a glute hame raise machine, check elitefts.com. the glute ham raise machine is for just that, glute ham raises. but i also use this machine for back extensions. this machine is expensive but worth it if you are serious about lifting. if you do not have the funds for it, you can use a piece of foam or a cushion to put under your knees, use something to anchor your feet, and do them on the floor. in place of back extensions to good mornings. with the weight you are squatting and deadlifting, i would start around 50 or 60 pounds and do 3 sets of 8 on back days after your other lifts.
also you need to figure out your 1rm for back squats. i don't mean the absoloute maximum weight you can lift, i mean the absoloute maximum weight you can lift with proper form. now figure out 60% of that, do 10 sets of 5. next week 80%, do 7 sets of 3. next week 90%, do 5 singles. repeat this cycle for 2 months. now add ten pounds to your 1rm weight and do it again. you can do this as well for overhead press, bench and deadlifts.
