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  1. #1
    Registered User tommy4life's Avatar
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    Why is my lower back sore after Front squats

    So today sometime strange happend. I did front squats and my lower back was extremely sore straight afterwards. It sounds like a form issue, here's a video

    https://m.youtube.com/watch?v=Cia30R...ture=youtu.be#

    Any critique/advice welcome
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    OCB Pro smokinal's Avatar
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    Dat dere wink. Try box squats/bench squats and see if it's sore after those. Box squats can take away the wink.
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    Originally Posted by smokinal View Post
    Dat dere wink. Try box squats/bench squats and see if it's sore after those. Box squats can take away the wink.
    This but also you could avoid going so deep, I had the same issue.
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    Registered User tommy4life's Avatar
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    Originally Posted by smokinal View Post
    Dat dere wink. Try box squats/bench squats and see if it's sore after those. Box squats can take away the wink.
    Ohh, not sure how i missed that. Cheers, repd
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    WOATbrah of peace :) sooby's Avatar
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    definitely buttwink bro. It starts to happen around 2 inches below parallel for you it seems. Cut your depth by that much or just before you notice it happening.
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    Yeah, if a powerlifter saw me squat, they would be crying foul at my depth - but I physically can't go any deeper without buttwink - and trying to has given me lots of problems in the past (even for front squat). My femurs literally hit the edge of my hip sockets, it's not a muscle flexibility issue.

    So I say only go as deep as it's safe to do so, squatting will still be a great exercise.
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    Also stretch your lower back before hand. I neglected lower back stretches, only stretching legs, but I now find it very important to do so after I strained my lower back multiple times.
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    OCB Pro smokinal's Avatar
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    Originally Posted by jcreed77 View Post
    Also stretch your lower back before hand. I neglected lower back stretches, only stretching legs, but I now find it very important to do so after I strained my lower back multiple times.
    Good point
    I use this stretch often or whenever my s1l5 area flares up; takes it right away in a day or so. I do morning and night.
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    Registered User tommy4life's Avatar
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    Yeah i usually do the limber 11.
    That day the normal squat rack (no mirror in front of it) was taken so i used the mirror rack. I think seeing my reflection made me squat deeper than normal.

    Lesson is, don't have a mirror in front of squat rack
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    Registered User olyw8lifter's Avatar
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    As an Olympic lifter, I'm going to disagree slightly on the butt wink causing lower back soreness. If that were true, my lower back would sore all the time!!

    The front squats looked fine. My guess is that if this were the first time you did them, then you might have a tight lower back or hips/hamstrings and that coupled with the Fronts caused the soreness. I would recommend loosening up the lower back and hips/hamstrings before front squatting next time. I usually just do a lower back hamstring stretch, such as bending over and touching the toes, and hold for 20-30 secs 2-3x's before squatting.
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  11. #11
    Registered User tommy4life's Avatar
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    Originally Posted by olyw8lifter View Post
    As an Olympic lifter, I'm going to disagree slightly on the butt wink causing lower back soreness. If that were true, my lower back would sore all the time!!

    The front squats looked fine. My guess is that if this were the first time you did them, then you might have a tight lower back or hips/hamstrings and that coupled with the Fronts caused the soreness. I would recommend loosening up the lower back and hips/hamstrings before front squatting next time. I usually just do a lower back hamstring stretch, such as bending over and touching the toes, and hold for 20-30 secs 2-3x's before squatting.
    Its not my first time front squating, im just not very good at them (much weaker than back squat).

    But you also make a point, i went a bit lazy on the mobility warmup that day.
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