Bent over rows and squats

[snsdyoona]

For bent over rows and squats, how do i maintain a neutral spine?
Do i have to sort of arch my back and stick my butt out so i can get a neutral spine? If that s correct, is it normal to feel pain at the area just above the butt (near the spine) ?
thanks!

[snsdyoona]

bump

[71Avido]

Yep, you basically stick your butt out like you're trying to sit in a chair.
Feeling strain is one thing but pain isn't good.
My suspicion is if you're having a hard time sitting back into position you likely have some mobility/flexibility issues that could be promoting the pain you're feeling.

[snsdyoona]

Yep, you basically stick your butt out like you're trying to sit in a chair.
Feeling strain is one thing but pain isn't good.
My suspicion is if you're having a hard time sitting back into position you likely have some mobility/flexibility issues that could be promoting the pain you're feeling.

yeah... i do experience some flexibility issues but it isnt a major problem right?
Also, does a curved back means a neutral spine? coz when i stick my butt out my back is kinda curved

[speedjason]

pain is never good.
get your form right.

[snsdyoona]

pain is never good.
get your form right.

i wouldnt say its that pain, it just feels that the lower back portion is strained/ or i feel pressure at that area.

[Afrosaurus]

If your butt is sticking out and you're looking yourself in the eyes in the mirror, your back should straighten automatically. Are you trying to look at yourself from the side or something?

[-Lucifer]

Learn how to activate (flex) your glutes. Once you can do that, you'll never have problems keeping your back flat or arched.

[tidnab]

For bent over rows and squats, how do i maintain a neutral spine?
Do i have to sort of arch my back and stick my butt out so i can get a neutral spine? If that s correct, is it normal to feel pain at the area just above the butt (near the spine) ?
thanks!

No, that is not correct. Arching your back without bracing your abs as well will cause you to overextend your back, which can definitely cause pain. "Neutral" = neither arched nor rounded. Actively using the abs and lower back to oppose one another will do the job, particularly for squats. For bent over rows, think about extending your junk back and up in order to keep the spine extended.

[tidnab]

If your butt is sticking out and you're looking yourself in the eyes in the mirror, your back should straighten automatically. Are you trying to look at yourself from the side or something?

It will not cause your back to straighten, rather it will cause it to arch into hyperextension.

[JB1Million]

No, you should not feel pressure in your back, at all. Lose the weight and work on form with just the bar and work your way up in weight. Considering you didn't say what weight you are working with, you may have started too heavy anyway. Don't risk injury by wanting to lift heavy.

[Dafushnizz]

For bent over rows and squats, how do i maintain a neutral spine?
Do i have to sort of arch my back and stick my butt out so i can get a neutral spine? If that s correct, is it normal to feel pain at the area just above the butt (near the spine) ?
thanks!

Go really light right now since your muscles/ posture are messed up. Strengthen your lower back ALOT. i like doing hyperextension(or ham-glute raises, watever you want to call them) and supermans. Do those atleast 3 days a week for maybe a month or two then start doing heavy weight rows and squats.