lower back help

[acehunter27]

hey. so when i do deadlifts or squats, i stay sore in my lower back for days. i need at least 5 days between deadlifting and squatting usually because my lower back just stays tight. I'm not sure if it is APT, or a "back pump". i don't take any Ph or AAS. also. when i bend over, people say i have a second butt on my back. what do you all think?

[mtownballer20]

How's your core tightness when deadlifting and squatting? Taking a deep breath and expanding out and bracing your core?

[Jayjoe]

You must be rounding your back during those moves. Here is my advice:

1. Dont do deadlifts and squats in the same workout.
2. Concentrate on tightening the glutes and squeezing them together as you come up, that will protect your lower back.
3. Warm up for both moves with Kettlebell swings.

[Jayjoe]

Also make sure you are looking UP and pushing out your chest on those moves. That will keep your back arched.

[KCUtah]

Front squat or Goblet Squat, and Sumo Deadlift and also Romanian Deadlift and Hip Thrust might be things to look into. You might not be able to use as much weight during this period, but they can expose and help mitigate back stabilization and movement patterns.

The front squat/goblet squat and Sumo deadlift, require the torso and spine to be more upright.
The Romanian deadlift really emphasizes the glutes and hamstrings, and uses the back to stabilize the midsection rather than pulling with the back. The Hip Thrust emphasizes the glutes and hamstrings and uses the abs from going into hyperextension and rounding at the lower back.

Also, Farmer walks and other loaded carries may identify if you hyperextend or round at the lower back when holding load. Some people I have worked with on Farmer walks will start leaning back and putting all the pressure on the lower back instead of bracing the abs and core.

[acehunter27]

i always do squats and deads on diff days. never attempted both on one day. with core tightness i always wear a belt so not sure. i blow out all air and suck my stomach in. someone said i just have big spinal erectors? not sure. and i try not to round my back, but i usually look straight ahead, not up

[acehunter27]

also, i usually do romanian type deadlifts.. i barely bend my knees, but i do a little.. i try to focus on my back.

[KCUtah]

also, i usually do romanian type deadlifts.. i barely bend my knees, but i do a little.. i try to focus on my back.

I was taught the RDL as a hinge movement and loading the glutes and hamstrings by pushing the hips back, and then bringing them forward. The abs and back are stabilizing the spine and lower back, to prevent extension or rounding.

This can then be extended to kettlebell swings and the clean. The story of the origin of the RDL is that it came from olympic lifting champion Nicu Vlad of Romania.

[acehunter27]

idk. i dislike the motion of a standard dl. idk. maybe cuz of my posture it hits my lower back?

[Jayjoe]

idk. i dislike the motion of a standard dl. idk. maybe cuz of my posture it hits my lower back?

I fuct up my lower back serious on regular deads. Romanians are good after squats. Sumo deadlifts are a good way to work the quads, glutes and low back equal all at once.

[MericanMuscle]

Stay tight, and keep the weight down if you feel any pain. I herniated a disc in my lumbar a year and a half ago and it still gives me trouble. I've come to find the more i focus on my quads during deads, the stronger my back gets.

[acehunter27]

turns out i dont even do an rdl...my back starts from parallel and fully rotates up?

[acehunter27]

i like just rotate around my ass area...full 90 degree rotation, but all in lower back...i dont feel anything in glutes or hammies

[Brozef]

i like just rotate around my ass area...full 90 degree rotation, but all in lower back...i dont feel anything in glutes or hammies

dude I have never seen or heard of anything like your second pic in your OP. I guess this ^ is how you achieve it.

[acehunter27]

thats my problem. i think im gonna go to a chiropractor. only concern is unless they lift, can they correlate my form to that back

[acehunter27]

heres a pic of my starting position. excuse the background

[MericanMuscle]

How heavy do you go? That's a lot of stress on your back. I bend my knees and focus on pushing off ground with my legs. My back and core stay tight the entire lift. IMO you're asking for an injury with your current form. Also, looking straight ahead may help you from rounding your back.

[acehunter27]

405 is my max

[gacasasf]

I see and issue with your last picture. When you go down try to keep the bar touching your shins. When you are pulling up, make sure that most of the weight bares on your heels. I can't really see if you tilt your pelvis with a picture but watch out for that. Also remember keeping everything square. Start with making sure your feet are parallel as well as your hips. A good pointer to check your form is when the bar touches the floor, is it parallel to your hips, are both plates touching the floor at the same time, etc. I've ****ed up my lower back discs in the past so I know for a fact that that little adjustments to your form, rest, tempo, etc mean a lot.

[Jasonk282]

heres a pic of my starting position. excuse the background

That, IMO, is a sldl.

[Xuaxace]

heres a pic of my starting position. excuse the background

really? as jason said, that is a SLDL, look how far ahead the bar would be compared to your midfoot (line of gravity), essentially you have a very large momment arm so the spinal erectors have to be used extensively to maintain stability in the lower back, which explains why your thoracic erectors are so large.

You would not be feeling the glutes or hamstrings because the weakest links are the erectors in this movement, you will want to reassess your movement choice in the future if this is causing you trouble.

[PerfectBuild101]

Make sure that your lower back is flexed and tight during your squat routine. Ensure that your lower back is flat or arched and never round your back when squatting.Your core supports you when squatting and keeps you from collapsing forward.