zakruti.com » Sport, fitness, workout » Jeremy Ethier

How To Squat Properly: 3 Mistakes Harming Your Lower Back (FIX THESE)

video description

Rating: 4.0; Vote: 1

Of the common squat injuries, the lower back comes up as the most frequent site of injury. However, this doesnt mean that the squat is a dangerous exercise, because its not. But this does mean that you need to pay careful consideration to your squat form, as theres a few common squat exercise form mistakes that people make with it that can contribute to lower back pain and injury overtime. In this video Ill go through exactly what those squat mistakes are and how to fix them so that you can improve your squat, avoid injury and build up stronger, pain free squats. The first squat exercise form mistake youre making is something called butt wink. Research seems to indicate that this subtle rounding of the lumbar spine is associated with spinal disc injuries and can become problematic over time. Most individuals experience this butt wink due to ankle mobility issues. And if you do struggle with ankle mobility, what youll want to do is incorporate daily ankle mobility stretches and before you squat. Also, some quick fixes to your squat form: 1) Use a wider stance as this will enable you to squat deeper with less ankle mobility. And 2) Invest in lifting shoes as these provide a heel lift which helps with your ankle mobility. The next crucial mistake youre making with your squats is something termed as the good morning squat, which is when the hips shoot up and rise at a much faster rate than the chest does. This is problematic because it increases the lumbar forces and shear stress experienced at the spine. To address this, you need to focus on keeping that chest upright during the ascent and ensuring that your hips arent shooting back behind you. If you struggle with this, then this likely has to do with both your motor coordination and a weakness in your quadriceps. To correct this, the best course of action would be to lighten the weight and start incorporating paused squats. The last of the squat mistakes has to do with your breathing. Breathing in on the way down and breathing out on the way up is fine to do for most exercises that are less strenuous. But doing so when it comes to your more fatiguing sets of barbell squats is going to result in a ton of instability during the lift. Instead, you need to use a breathing technique that increases your intra-abdominal pressure. Take a big breath into your abdomen and then brace your core as if someone were about to punch your stomach. Then, keep bracing and hold this breath as you go underwater descend and ascend during your rep, and then exhale and reset at the top position as you come out of the water. Heres the exact action plan youll want to take to improve your squat. 1. If you experience excessive butt wink at the bottom of your squat, test if its due to ankle mobility instructions. If it is, perform daily ankle mobility exercises and avoid deep heavy squats (go to parallel instead) until your mobility improves. 2. Avoid the good morning squat where the hips shoot back as you come up from the bottom of the squat. To correct this, incorporate paused squats and think about driving the chest up out of the bottom position as you squat. 3. During your heavier sets of barbell squats, you can protect your lower back and add more stability by raising your IAP with the underwater breathing analogy presented earlier. By being aware of these key points as youre squatting and implementing the necessary fixes for them, youll be able to both alleviate any lower back pain you may be experiencing when squatting and better protect your lower back from injury in the long run. And if youre looking for a science-based plan that optimizes your exercises and all the various aspects of your program for you in an easy to follow manner such that you can quickly build strength and size as effectively and as safely as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where its currently at: LINK TO POWERLIFTING SHOES: : Music by Ryan Little - Keep Quiet - INJURIES SPINE BUTT WINK GOOD MORNING SQUAT BREATHING
Date: 2022-01-03

← The Best Science-Based PULL Workout For Growth (Back/Biceps/Rear Delts)

How To Pack On 10lbs Of Muscle As A Hardgainer (STEP-BY-STEP PLAN) →

Related videos

I Tested 3 Muscle Building Diets, Only 1 Was Worth It

• Jeremy Ethier

12 Exercises That Completely Change The Human Body

• Jeff Cavalier

Why Farts Smell (And What It Says About Your Digestion)

• Ryan Humiston

7 Exercises You MUST Pass (Or You’re Aging Too Fast)

• Jeff Cavalier

Building Muscle After 40 Is Hard, Until You Do This.

• Muscle Monsters

The Only 25 Exercises You Ever Need

• Jeff Nippard

Comments and reviews: 10

Larsen
I've been working out for 3 Months. It was 4 hours per day for first 1 month then it become 6-8 hours per day for 2 months 6 days per week. And I've never have any muscle injury with this intense exercise i've been for months. Also i've been doing squats for 2 Months. And never had any injury with that. I feel a little soreness in my muscle but its like a single move of it causes a muscle sprain. I had that one night. But its like i will ignore it, the next morning it was instantly healed. Am i a superhuman lol. That quercetin i've been drinking from a calabash leaves has given me an insane recovery. Praise Yah for that.
reply

ld
The first time my back went out was while doing squats right after jumping out of bed. I was 45, never experienced such pain before, that's when I realized that my best years were behind me. Actually I had let myself go, was overweight and ate junk food regularly. 20 years later I'm in much better shape, do 120+ squats, 100+ push ups, 2 mins of mountain climbers, 60+ lunges, 10 non-stop minutes of abs work, and other goodies everyday, mostly I'm very conscious of what I eat. I'm not embarrassed to take my shirt off. Yeah BB!
reply

Laci
This video is great!
I just started going to the gym few months ago and ever since i have a lower back pain. I was 100% sure it is from deadlifting, so i got the form perfect, used lighter weights and generally was very careful but the pain was there.
My ankles are bad, due to old injuries and they don't bend properly.
Just checked it and i do have a bad but twink. Tried it with elevated heels and it almost dissapiers. Can't wait to try it in the gym! I wish i saw this video months ago!
reply

the
Amazing, Jeremy. Im newbie at a job where we handle, and load on to trucks bags full of clothes, for charity and my lower backs been killing me since we lift all day long. Being tall prolly aggravates the issue. Oh well, the demo here about not rounding the lower back I will follow religiously, because if I get permanent injury, Im basically done for.
So, really helpful information, will follow this religiously.
reply

GrapeNelly
You have my subscription! I came here looking for why my lower back was hurting after squats and after reviewing videos of myself squatting, I realized Im guilty of butt winking! Thank you for not only talking about it but explaining why I might be doing it and ways I can fix it! This was awesome!
reply

Fa
Wow for a long time Ive thought that actually having your butt out, like when you do without the butt wink was improper technique because its way easier to do a shit ton of squats that way for me so I had the butt wink but fixed it now so hope I won't have injury, I only lift relatively light weights tho
reply

Nick
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3: 16-17
reply

Shivani
i was so obsessed with muscles gain one or two years back as i was over weight i lifted so much weight and got back pain than i tried planet ayurveda's trim support with some regular exercises it has helped a lot to me for my weight loss journey
reply

I'm
When I was squatting I realised that my heels were actually raising themselves, so I tried avoiding that and just went butt to the ground, not knowing I was actually doing a mistake by fixing my raising heels. Great video!
reply

Doflamingo
Yeah. when i do body weight squats my lower back starts pain.
But when i do squats while putting hands behind head. it goes well
Thanks for advice
reply

Add a review, comment