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Hey guys, after struggling with lower back pain for a couple of years, I´ve decided to start going to the gym again.
I just want to make sure that my squat and deadlift forms are good enough.
Here´s a video:
h ttps://vimeo.com/704524192
(sorry I cannot post videos Thanks, everyone!
Keep your back neutral. You're extending as you descend and it's probably affecting your ability to reach parallel.
[QUOTE=TolerantLactose;1660449703]Keep your back neutral. You're extending as you descend and it's probably affecting your ability to reach parallel.[/QUOTE]
Thanks, what do you mean by "extending the back"? I have a lot of trouble reaching paralel and lower back pain issues. Is it related to the butt wink at the bottom?
It's too much of a balancing act and not real control.
The way you're hoisting the bar has it resting on your back while you try to stand up normal, prompting you to extend and wrap your neck and shoulders back. You need to be carrying the bar with more of the upper back engaged.
The back area of your neck shouldn't be wrapping back to balance the weight, it needs to be more hinged regular and forward as it holds the bar itself. Your hips on the other hand should be working in tandem to keep your spine neutral as the legs and hips lower the bar in as straight of path as possible.
[QUOTE=GeneralSerpant;1660452673]It's too much of a balancing act and not real control.
The way you're hoisting the bar has it resting on your back while you try to stand up normal, prompting you to extend and wrap your neck and shoulders back. You need to be carrying the bar with more of the upper back engaged.
The back area of your neck shouldn't be wrapping back to balance the weight, it needs to be more hinged regular and forward as it holds the bar itself. Your hips on the other hand should be working in tandem to keep your spine neutral as the legs and hips lower the bar in as straight of path as possible.[/QUOTE]
Good tip thanks, I can feel what you are saying.
Learn to unrack & rerack properly. If you lunge in with a loose body to lift the bar up out of the rack & put it back the same way, that lack of form carries over to your entire set. You can't unrack, squat or rerack that way once you put real weight on the bar, so try to fix that now.
[QUOTE=air2fakie;1660472003]Learn to unrack & rerack properly. If you lunge in with a loose body to lift the bar up out of the rack & put it back the same way, that lack of form carries over to your entire set. You can't unrack, squat or rerack that way once you put real weight on the bar, so try to fix that now.[/QUOTE]
Ok thanks. I think It has to do with taking a deep breath and locking the bar with the upper back from the unrack? Like GeneralSerpant said?
[QUOTE=curcs11;1660489143]Ok thanks. I think It has to do with taking a deep breath and locking the bar with the upper back from the unrack? Like GeneralSerpant said?[/QUOTE]
Partially but more the overall sloppiness, which leads right into your regular squat form. Don't lean in on one foot casually to unrack. Get under the bar properly on two feet, get tight & squat up to unrack. Similarly, don't lean in on one foot to re-rack while looking at each side to put the bar up one side after the other. Walk the bar right into the rack, then just drop the bar down by squatting down a little.
You'll see why this and the tips mentioned above are important when you start lifting more weight.