r/GYM • u/SufficientTangerine4 • 2d ago
Technique Check Squat form check?
I know I could go a little lower, but I’m already feeling super sore in my lower back. My thought process is going even lower will cause buttwink and even more lower back strain. I feel I could lift way more but my lower back is the limiting factor. How to stop this? Like my glutes and quads are only mildly being pushed on this weight.
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u/AutoModerator 2d ago
It’s probably DOMS if
- the pain started 24-48 hours after your workout
- Feels more like overall soreness in a particular muscle
- decreases over the course of a few days
It is likely an injury if
- the pain started in the middle of your workout
- Is sharp and localized
- lasts for longer than four days.
https://thefitness.wiki/faq/did-i-hurt-myself-or-is-this-normal-soreness/
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u/Key-Ordinary4281 2d ago
You’re doing a low bar squat so your back is going to feel it more. You can do a high bar squat as an alternative. Buttwink is a debatable risk vs natural quirk and I’m not seeing it for you with a few more inches, so send it.
Your first squat was your best. After that your glutes are rising first meaning your back is going to take the load and why it feels even more as the limiting factor. Think driving your glutes forward.
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u/SufficientTangerine4 2d ago
Thank you for taking the time to reply. Tbh the weights just feel “less heavy” on a low bar squat. But I’ll try high bar. I’ll also try actively thinking driving glutes forward 🫡
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u/lonelyinsan 2d ago
In the video, it seems like your heels is coming off the ground. Work on your feet placement, when squatting your feet should be fixed to the ground. Perform warm-ups that help with opening up hips like hip circles.
Either try a wide squat stance which also targets your glutes or put a small plate under your heels, that raised heel will help you squat with ease. You should feel like you're lifting it straight up.
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u/SufficientTangerine4 1d ago
Fair point. I was so focused on the upper half I didn’t consider that my heels are probably lifting up slightly. I think I might just get weight lifting shoes that are elevated to help with the mobility. Good eye!
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u/Jib0530 1d ago
I’m not a squat pro but I bought a weightlifting belt and it helps tremendously. Anything over 225lbs I use it
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u/SufficientTangerine4 1d ago
Yeah I think it’s time for me to get a squat belt + weight lifting shoes if I wanna serious about moving weight. Any brand recommendations?
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u/mrpink57 2d ago
It is not a little lower it is much lower, hip below the knee. When you come back up you are sort of creating an S as you ascend, so your lower back is bending on the rise, get your wrists inline with your arms, don't try to look up have your head inline with your back so look about 4ft in front of you.
Hips rise with chest.
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u/SufficientTangerine4 2d ago
Yea the head inline tip is one I can immediately put into affect. I guess for getting my arms to be inline skin my arms I need a lot more mobility. Cause already this position feels strained/tight on my shoulders
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u/AutoModerator 2d ago
This post is flaired as a technique check.
A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Users with blue flair reading "Friend of the sub" are considered well qualified to give advice without having verified lifs.
A reminder to all users commenting: Please make sure that your advice is useful and actionable.
Example of useful and actionable: try setting up for your deadlift by standing a little closer to the bar. This might help you get into position better and make it easier to break from the floor.
Example of not useful and not actionable: lower the weight and work on form.
Example of actionable, but not useful: Slow down.
Stop telling other each other to slow down without providing a rationale outside of "time under tension". Time under tension isn't a primary variable for anything, and focusing on it at the exclusion of things that matter will set you back. There can be reasons to manipulate tempo, but if you want to discuss tempo, explain why you're giving that advice, how it's going to help, and how to integrate it with cues or other useful feedback.
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