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this is rediculous

khan8

Banned
i cant even squat without leaning forward alot because my damn core is too damn weak to even stablize me, does anyone have any suggestions what to do to be able to squat normally ASAP before i quit thankks
 
Core Exercises but also make sure your hamstrings aren't tight. If your hamstrings are short you won't be able to perform squats correctly and shift forward to compensate.
 
sorry i forgot to say i cannot deadlift (hurts lower back)

so would doing hyperpextensions along with ab work twice a week be good?

sorry i should have mentioned that
 
jminis said:
Core Exercises but also make sure your hamstrings aren't tight. If your hamstrings are short you won't be able to perform squats correctly and shift forward to compensate.
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how do i make sure they are not tight?


and i also think the reason may have something to do with my ankles my toes come off the ground if i try to lean back
 
What kind of pain? nerve, disc or muscle pain - if muscle, stretch use light weight and work it up - the rest your screwed :) J/K - if your back is done (too much pain) squating may not be for you - roman chair, good mornings, straight leg deads to build that lower back - like everyone else said lots of core training too.

The hamstrings being too short is a long shot IMO, it would make you lean forward correct but your core has to be strong first in order to determine if that is the problem.
 
khan8 said:
sorry i forgot to say i cannot deadlift (hurts lower back)

so would doing hyperpextensions along with ab work twice a week be good?

sorry i should have mentioned that
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your back hurting is either a lack of strength in your posterior or a form issue or both. go here Invalid Link Removed and read my post about midpage down, post 16, it will tell you exactly what to do
 
Start out using dumbells for squating. Just hang the mto your side and use a weight you can do high reps with.

This will be much easier, and help youi develope your form. The high reps will "train" your body to that motion as well, and you'll find your balance.
Im teling you, I had the same problem,.. squats kept stressing my lower back, and I just couldnt "get it".
I COULD however, just do the squat motion with no weight and feel it perfectly. So I grabbed 2 45lb dumbells, and spend like an hour doing squats wit hthe weight to my side- for VERY controlled reps of 15. I dont know how many sets I did, but it was a lot. After I did this routine twice, I could use the squat bar :head:
 
guyfromkop2 said:
what kind of numbers do you put up? what are your stats?
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bench: RC problems, but before RC stuff i could prolly get 135

squat: i squat the bar

deadlift: 85 and it hurts
 
khan8 said:
bench: RC problems, but before RC stuff i could prolly get 135

squat: i squat the bar

deadlift: 85 and it hurts
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how old are you? how much do you weigh? how long have you been lifting?

it's not back problems, you're just not strong enough, we all were there at one point in time, 2 years ago i could barely squat 95lbs, now i can squat ~455 with just a belt, just takes a lot of hard work
 
im 15 i have been lifting for 7 months but i was overtraining and going through the motions for the majority and doing that upper lower stuff

and i feel the pain in my vertabrea, is that still because im not strong enough
 
khan8 said:
im 15 i have been lifting for 7 months but i was overtraining and going through the motions for the majority and doing that upper lower stuff

and i feel the pain in my vertabrea, is that still because im not strong enough
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how much do you weigh? play any sports? ever have any back problems before? when was the last time you took a break?
 
i weigh 150 and i have pulled my lower back before and couldnt do much but i think it was the muscle i puled before i pulled it jumping on a trampoline, and then another time when i was jumping over a tennis net, and then i forgto the others but i have a reallllly weak core
 
I had your problem and it's a slow but steady course to get back to normal using diet and exercise


This is what I did to bring my core back

1. Crunches
2. Squats with just the bar
3. good mornings with just a stretching stick
4. dumbell alternating exercises to help build the stabilizers
5. More crunches using various styles



Everything super light weight and diet to bring down any excess body fat. If your core was as weak as mine then you'll also need to stop when you feel a cramp coming on. Do these daily.
 
why would i diet to bring down body fat, wouldnt i need to eat more


but thank you for the info though
 
do you mean eating just like as much as i can and not worrying about the macros
or eating off a certain diet with a certain number of cals/pros/carbs
 
I meant that if you're holding on to excess body fat especially in the mid section then you need to diet to clean that up. Diet doesn't mean not eat it means to get your food in ordeer to make the goals you have set. in this case it's a diet that will facilitate giving you the means to build your core while keeping excess fat to a minimum and/or reducing any fat you may have.
 
Anytime man, stick around and read up and you'll see a lot of guys that were like us but overcame it and provide the info to others to help em out.
 
try squatting on the smith or doing front squats. Lower back pain can be helped by strengthening your abs as they share the upper body load. strech as much as you can and if your back is inflammed take ibuprophen or ice it 10 min on 10 off after exercise. inflammed tissue cannot heal and once its nolonger inflammed you can alternate 10 ice 10 heat, or sleep with a heat pad at night to speed recovery.
 
PVSkyHigh said:
you might be putting too much pressure on your lower back by putting too much of a curve into it.
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Yeah bro thats exactly what i meant with the weak abs i had this exact problem. need strong abs to pull the upper body straight and prevent overarching. thanks pv!
 
So is mine, and I have a strong core and I find myself over arching because I always worry about rounding. As long as you don't round don't worry about using your back so much, focus the weight over your heels. Thaks for the reps somewhatgifted.
 
so like on deadlifts i can round my back a little instead of arching it?



PS hey look i have 85 posts thats what i deadlift hha
 
No, don't round, just focus on it so heavily, as long as it doesn't round you should be fine.

Edit- I meant to say just [don't] focus on it so heavily.
 
thank you and this routine focuses on core i assume?




and what should i do abouyt painful deads?

thanks
 
i cant pm you since you didnt donate, email me at take out the spaces and let me know when you have it
 
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Yeah bud, those aches and pains you have are nothing you can't take care of. You'll be up to speed in no time, BUT you have to be PATIENT!

I'm sure guy will take care of ya. ;)
 
Something that I don't think has been mentioned yet is calf and ankle flexability. I'm very stiff myself, and find that it's nearly impossible to squat down without either leaning forward or excessively arching my lower back.
 
max silver said:
Something that I don't think has been mentioned yet is calf and ankle flexability. I'm very stiff myself, and find that it's nearly impossible to squat down without either leaning forward or excessively arching my lower back.
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Good point, calf stretches and soleus/achilles tendon stretches are good to fix that.

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Squats really are a pain in the ass exercise. I can't "sit back" unless I go at least semi-sumo, but in that case I work my hips too much and I'm trying to nail my quads. So, I just do my best and all works well.
 
kwyckemynd00 said:
Squats really are a pain in the ass exercise. I can't "sit back" unless I go at least semi-sumo, but in that case I work my hips too much and I'm trying to nail my quads. So, I just do my best and all works well.
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a set of 20 on the leg press with a narrow stance will fix that :D
 
I've been doing the close-legged leg press movements, but I hate loading the plates. LOL. So, I just do close legged squats and make sure I don't hurt my back. I go lighter than I need to, but never stop or lock out unless aboslutely necessary and keep constant tension on the muscles. It works better for me than the leg press. trashes my quads and glutes and I only have to load 1/3 to 1/4 of the plates, lol.
 
kwyckemynd00 said:
I've been doing the close-legged leg press movements, but I hate loading the plates. LOL. So, I just do close legged squats and make sure I don't hurt my back. I go lighter than I need to, but never stop or lock out unless aboslutely necessary and keep constant tension on the muscles. It works better for me than the leg press. trashes my quads and glutes and I only have to load 1/3 to 1/4 of the plates, lol.
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your taking it for granted i would love to "load up the plates"
 
khan8 said:
your taking it for granted i would love to "load up the plates"
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LOL You'll get there, just be patient and listen to these guys, they know what they're talking about.
Also make sure you warm up properly before you go to your working weight.
 
thats pretty short but it wont come off the bench if i hold myself down really hard with the handles
 
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