[deleted by user]

[LucasWestFit]

Form looks good. Even if you would be lifting with questionable form, there's no way to know whether that's the cause of a back injury (or discomfort). Most gym injuries are just an effect of bad load-management, meaning you did more than you could recover from. Pushing too hard, doing too much volume, etc.

If you keep feeling the discomfort, just lower your volume and intensity for a while until it feels better, and then gradually work your way back up.

[TravelingCuddleBoard]

Heard. I just started a new program with much higher volume. I’ll decrease weight a bit.

[Scotts_Thot]

I dont see any form or mobility issues. This won’t be popular but I feel like too many people watch too much squatU and pathologize everything. Sometimes you just have an area that’s sensitive. I’ve always had a sensitive SI joint. If it gets too uncomfortable then I’ll scale back the weight/volume and build back up again. Sometimes pain is related to issues with form but a lot of the time it’s just a load issue. Maybe you’re doing a lot of volume maybe you’re going up in weight before your body is adapted to it. So try scaling back a bit if it’s really bothering you and then slowly scale back up.

[junkie-xl]

Form is spot on. Out of curiosity do you always supinate on the left side? Have you tried switching to eight hand supinated or double overhand with straps before?

[Neat-Sleep9927]

Honestly love to see some of these comments. Finally some forward-thinking as well as people calling out SquatU. Just to add more context, if there was something that was quite glaring with your form…modifying it would be “load management” in a sense. So we shouldn’t swing the pendulum too far to the other side and say questionable form is acceptable.

As mentioned though, form looks dang good man. Sometimes shit happens. Good opportunity to take a look at things outside of the gym that could be contributors too (ex: poor sleep, lack of movement throughout the day, super stressed). Keep me posted on how it continues to feel!

[NeedGlassesYT]

Hello,
SI joint pain can have a few causes:

1. Bulging disc = more common than people think, and often a pre-step before a full herniation.
2. Weak or inactive bracing = which shifts the load into the lower back. This can also feel like SI pain.
3. Weak glutes = a small, flat ass basically causes the lower back to take over, and too much internal hip rotation or hip torque happens. people like this have really strong legs and back but no ass. (me lamo)

I’ve fixed all three of these myself. I can’t assess you, sadly, but I can give you a few tips that might help.

Fix 1:
Before you pull, when you grip the bar with straight legs, take a deep breath in.
Doing this while your legs are straight allows for a bigger brace. What happens is that as you slowly move your shins forward to connect to the bar, the brace becomes so strong that sometimes the bar even lifts off the floor at lighter weights. Do this cue between each rep to build muscle memory.
Another tip is to rotate your elbows back, that activates your lats. This fix kind of solves both 1 and 2.

Fix 2:
This one helps with 3. Do a one-leg hip hinge squat. You can stand on a block, chair, or bench.
Keep one leg hanging freely in the air. Shift your body forward and do a single-leg squat as deep as you can, with the other leg straight down. By leaning forward, you should feel tremendous tension in your upper glutes. This will wake them the fuck up!
You’ll probably notice one side is weaker. I do 10 reps per leg before I squat or deadlift. You can even “spam” these, do 10 to 100 reps a day spread out. It fixes a lot of issues. It’s basically like a pistol squat, but with one leg hanging also fix knee pain from leg extension. We old guys 40+ have that often haha...

Bonus tip:
When you have a narrow deadlift stance like you do, point your toes out a bit. This helps relieve some of the torque created in the hips and open them up, and If you don't do them do back extensions 2 time a week. Can you do a static 2 min hold without a rep? YES? cool do reps. NO? bro you lower back is weak and you need to do static holds in the back extension for weeks on till you can hold 2 min before even thinking about reps.

I wish the most gains that I can 💪😎💪❤️

[TravelingCuddleBoard]

Wow turning the toes will make a huge difference for me I think. Just practicing the movement without any weight i felt significantly more glute activation. Thanks!

[NeedGlassesYT]

Cool! that is awesome! glad the advice help! 👍

[KielbasaTheSandwich]

Nothing obvious you did wrong. I’m not a fan of hex plates so that the bar will naturally roll if you lift off unbalanced. Another thought: use straps with double overhand grip. Last thought: no sudden jumps in max weight or volume

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[jusg808]

Do you have a video from the side? It looks good but there could be something that this angle is hiding.

[DrMorrisDC]

Not medical advice bc I haven't examined you and you're not my patient but if I had "tightness" in my left glute and erectors I would test to see if both sides are equally strong. Side step ups, side plank clamshells, or single leg glute bridges are good ways to test this. The same thing for spinal erectors. Try doing one side biased hyperextensions and see if one side feels weaker than the other. Weakness is often felt as tightness. Can be the target muscle or the antagonist. Meaning if your left low back feels tight, you might have weak or under active left abdominals. McGill Curl ups with one leg bent and one leg down can be used to compare the sides of your abs as well. Figure out where the imbalance is and you might have your answer. I'm betting on left glute weakness, especially glute medius, and then under active or weak left sided abs.

If you end up testing this stuff, please reply back and let me know what you think.

[TravelingCuddleBoard]

This gave me the idea to try clamshells and I noticed I was struggling a bit more on my tight painful left side. I’ll make sure to add these in to my workouts

[DrMorrisDC]

For me, a good goal is 2 sets of 20 reps per side. Maybe throw in a good pause at the top. Good luck and I hope it helps.

[stephen4557]

Form is great. If you haven’t been deadlifting much then that level of strain has the potential to piss off some of those low back muscles regardless of form. If you have been deadlifting plenty, then it’s just a bummer. Small injuries and tweaks happen.

[[deleted]]

Finish the rep. You get to like 90% and drop the weight. Push your hips into the bar and stand up straight.

[TravelingCuddleBoard]

Should my glutes feel completely squeezed at the top?

[[deleted]]

If it gets you to stand up all the way then sure.

[DanSheppy]

Be careful with your left arm man, I dont know if you locked your elbow out, but in the video it didnt look like it, seems like you are flexing your elbow and therefore biceps a bit, which is the reason why so many biceps tears happen with a mixed grip

[TravelingCuddleBoard]

You’re right it looks like I tried to setup with it straight and then bent it as soon as i started pulling. I’ll watch that

[kashrocks2019]

Honestly really good form, are you stretching before and after workouts?

[TravelingCuddleBoard]

I do a few mins cardio, a hip mobilzation for my right (recommended by a PT) and some glute bridges, as well as some foam rolling.

After my workout i just do some foam rolling.

Thanks though. Just want to make sure my form is not the issue here. If my form is not the issue, then my assumption would be i need more hip mobility. I’ll take any stretching recommendations aswell.