Are your fundamentals good? (Abs tight before an during deadlift, pushing trough your heels, squeezing glutes?)
I think so, but I really would need someone else to look at me. I'm going to try to those back strengthening exercises phyre suggested.
Have you tried glute activation exercises? Josh Hancott recently talked about how he was getting 0% glute activation in the squat/deadlift and how it caused severe back pain.
You might also want to look into resetting your pelvis. If you own Becoming a Supple Leopard, there's a section that deals with how to reset your pelvis and alleviate lower back pain. The one caveat to this is that by doing this you essentially just give yourself a quick fix to a complicated issue.
There's also a workout that's floating around Reddit.
I got "promoted' to stroke seat this week. Aww yiss. Also, when rowing season ends in two months I get to lift again. Does anyone have tips on how to get back into lifting 5-6x a week? A little worried about crippling DOMS. Can I just go as heavy as I am capable of, or should I hold back a little the first sessions?
Feeling pretty good. Surpassed my previous max bench by hitting 165x6x3 today. Yesterday I hit 285x6x3 on deadlifts, so I'm happy overall with my progress for 11 weeks. Unfortunately I've missed some workouts over the last couple of weeks, but I've been relatively consistent other than a few workouts. Really hope that I can hit a two plate bench before I start my cut, and I'd love to hit a four plate deadlift before I start my cut. I have absolutely no hope for a three plate squat though. I'd have to increase my squat by around 70 pounds in 7 weeks to get there.
On an unrelated note, I have three days of school left. I have three finals left and then I'm done with high school. My depression has almost completely subsided, and I'm feeling much, much better overall as well.
Been cutting sugar out of my diet. Been rowing 4-5 days a week in addition to lifting. Down 20 lbs from 240lbs to 220lbs since February. Seems more noticeable in person.
@mtlguitarist You should definitely hit a 4 plate deadlift and 3 plate squat before you cut. People waste so much time cutting before they have enough muscle.
Good answers on how to fix butt wink? I keep seeing so many different answer online. My buttwink results in a kinda raw lower back after I squat.
One thing I see online is that butt wink comes from a weak core, and I haven't been done any ab work before in my life. So should I add in ab work? Also, I think I'm spine upper back is also losing tightness when I squat, because the bar jumps off my back when I come up from the squat. Any general advice?
Will post a form video soon.
Fuck tho, I feel really sick last week, had to stop going to the gym for the entire week. Came back today, and damn, I could barely squat 2 plates for 5 reps when previous I did 120kg for 5 w/ relative ease. Knees also felt like they were going to explode when I came back today. Sigh. Extremely bad day for me. How do I get back on my feet?
As Osmoses suggested, buttwink usually happens when the hamstrings are too tight, leading to a misactivation of the glutes as they attempt to "catch" what the tight hamstrings fail to at the bottom of the rep. More stretching, more myofascial release, and more form reps will help. I'd also make sure that the hip flexors are nice and limber as well.
On May 12 2015 20:12 Ehzera wrote: Good answers on how to fix butt wink? I keep seeing so many different answer online. My buttwink results in a kinda raw lower back after I squat.
One thing I see online is that butt wink comes from a weak core, and I haven't been done any ab work before in my life. So should I add in ab work? Also, I think I'm spine upper back is also losing tightness when I squat, because the bar jumps off my back when I come up from the squat. Any general advice?
Will post a form video soon.
Fuck tho, I feel really sick last week, had to stop going to the gym for the entire week. Came back today, and damn, I could barely squat 2 plates for 5 reps when previous I did 120kg for 5 w/ relative ease. Knees also felt like they were going to explode when I came back today. Sigh. Extremely bad day for me. How do I get back on my feet?
As mentioned it could be tight hamstrings but not necessarily. If it is do some stretching and foam rolling. Also try putting a lacrosse ball under your hamstrings where their tight and sit on it with your legs hanging off a table or something and work your leg through range of motion while targeting tight spots with the lax ball. This is going to hurt A LOT.
It could also be from weak core, but keep in mind this is more than just your abs. I started butt winking (which I never do) when I messed up my knee due to hip activation. Your 'core' for the purpose of the squat should be everything that stabilizes your pelvis and spine which is going to be a lot of hip/back/ab muscles that all work together to keep your spine and pelvis neutral when activated properly.
I've found the best release technique for hamstrings (after a profesional sports massage) is to have someone walk over your hamstrings while you lie down in the floor. I also tried them walking on my back but I didn't get anything out of it.
I actually think butt wink is pretty important. I am almost sure that it is the main culprit in any strain or injury I get when squatting and its very difficult to eliminate if you have it now because there are a ton of possible causes.
EPT![[image loading]](http://i.imgur.com/iC79ICJ.jpg)
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