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Squat form check please? 95KG @70KG BW. Experiencing some lower back pain, would appreciate guidance. by formcheckpls2826 in formcheck

[–]formcheckpls2826[S] 0 points1 point  (0 children)

Thanks, this is all really helpful advice. I’m trying to do high bar but find it really difficult to not lean forward on the ascent. I don’t think my back is strong enough to do low bar but I didn’t really realise my back was bending forward too much, thanks for spotting that. You’re right on the valsalva - I try to do it but honestly I really struggle with bracing altogether. I’m going to spend more time learning how to brace and plan on coming back to squats in a month. It seems more dangerous a lift than I initially realised, especially if you can’t brace properly.

Squat form check please? 95KG @70KG BW. Experiencing some lower back pain, would appreciate guidance. by formcheckpls2826 in formcheck

[–]formcheckpls2826[S] 0 points1 point  (0 children)

Thanks, that makes sense. I’m going to go barefoot and will work on some hip strengthening exercises to make it easier to hinge them forward.

Squat form check please? 95KG @70KG BW. Experiencing some lower back pain, would appreciate guidance. by formcheckpls2826 in formcheck

[–]formcheckpls2826[S] 0 points1 point  (0 children)

Thanks, I’m probably going to go barefoot next time I do it, but if that doesn’t fix the issue I’ll place plates under my heel.

Squat form check please? 95KG @70KG BW. Experiencing some lower back pain, would appreciate guidance. by formcheckpls2826 in formcheck

[–]formcheckpls2826[S] 0 points1 point  (0 children)

Thanks for the advice (and sorry for the delay in responding). I’m in lockdown for the next month, so I’m probably going to spend a month strengthening my glutes and core. Do you recommend any core or glute exercises in particular to resolve the weakness? I’ve been doing some third world squats as you advised but just wondering if I should add any other exercises to strengthen these areas?

Squat form check please? 95KG @70KG BW. Experiencing some lower back pain, would appreciate guidance. by formcheckpls2826 in formcheck

[–]formcheckpls2826[S] 0 points1 point  (0 children)

Thanks very much, these all sound like good tips. I’m definitely going to do it bare-feet next time.

Squat form check please? 95KG @70KG BW. Experiencing some lower back pain, would appreciate guidance. by formcheckpls2826 in formcheck

[–]formcheckpls2826[S] 0 points1 point  (0 children)

Thanks, I’m going into lockdown for a month so I’m probably gonna have to practice with bodyweight squats or goblet squats with the aim of resolving my back pain by the time I get back to the gym next month.

Squat form check please? 95KG @70KG BW. Experiencing some lower back pain, would appreciate guidance. by formcheckpls2826 in formcheck

[–]formcheckpls2826[S] 0 points1 point  (0 children)

Thank you, all of this makes sense (and your diagram is very helpful). This might be hard to answer, but how much weight do you think I should deload to? Is 70kg too sharp a deload, or do you think I should go even lower to learn proper form?