I had to stop squatting last year because it was causing my back to cramp up while doing other things like running for anywhere up to a week later. the last straw was when I crampped up just by walking!
I only have a smith machine in my gym and a trainer I happened to meet told me hes seen it before.
i started back squatting again 2 weeks ago just in the hope some minor changes would work, Ive tried widening my stance but the cramps are coming back again. anyone got any advice or ideas?
try fronts ?
Ive tried them many times and theyve always felt awkward-both in my old gym in a power rack and on the smith machine. As much as id like, I cant get a feel for them, it feels more like a balancing act than an exercise. whatever about that though id love to know is there anything I can do to enable me to do regular back squats. I stretch my hamstrings and it helps a little but the problems still there
[quote]deadlybuzz wrote:
it feels more like a balancing act than an exercise. [/quote]
let the flaming begin…
I experience this as well, although I think with me it’s due to a lack of tightness as I descend into the hole causing me to lose my arch.
[quote]snoopabu3 wrote:
deadlybuzz wrote:
it feels more like a balancing act than an exercise.
let the flaming begin…[/quote]
Im by no means writting it off as being crap- Im just saying I find it very very awkward to do, even with very light weight, always have. anyway any ideas on my problem?
squat to a low box for a couple of months starting with light weight to perfect form. cramping is probably a result of your lower back over-compensating for other weaker muscles. along with box squatting, do some weighted ab work like rope crunches and weighted decline situps to balance out your core.
as dan john has said, all this flexibility talk is “Gumby stuff.” Those things should solve your problems. I’m by no means an expert, but those things worked for me.
no more smith machine squatting…if you have something bothering you in your lower back, the repeated movement of the smith will just cause more pain then benefit.
Do back extensions before you squat, really stretch out your lower back. 3x15
Stop running. lol.
Try working your hams before you squat.
It’s probably due to a number of things. In no particular order
Hydration
Hip flexibilty
Ankle flexibility
Ab strength (for bracing)
Muscle imbalance in your glutes/hams and quads
Do you sit at a desk for long periods of time. In a chair I mean. Or on a couch? I have a feeling it’s tight hip flexors. There are decent videos on youtube for stretching hip flexors. Using a tennis or lacross ball on the bottom of your feet may help too.
OR
Back squatting is not for you and you need to find other ways to build your legs. Hack squats and leg press are viable options. But before that I’d highly recommend you become proficient at front squatting. The fact that you can’t front squat without feeling like you are going to fall over leads me to believe that you are not flexible enough. If you don’t address the flexibility issues there’s really no point to keep squatting.
Make sure you are wearing flat soled shoes when you front squat (and back squat). Any sort of raised heel will be a hinderance if you aren’t good at/used to squatting. No cushion either. Wrestling shoes or chucks work well. Barefoot is probably best though.
yeah the flexibility issue makes alot of sense in hindsight because I used to be able to squat fine around the same time I was doin jiu jitsu, stretching alot etc and its only since ive stopped that this problem arose.
I appreciate everyones advice and Im gonna put it all into practice. Thanks! god I love this forum!
now-time to eat!!
I have the same prob with my lower back - I sit in a chair all day too.
I do a lot of light weight deadlifts to work my lower back muscles. High rep/lightweight Good Mornings helped me too!
I have the same prob with my lower back - I sit in a chair all day too.
I do a lot of light weight deadlifts to work my lower back muscles. High rep/lightweight Good Mornings helped me too!
I’m rather inflexible and have had issues also. My solution was to go with a wider foot stance, closer to a powerlifter stance. It allowed me to go deeper and, even better, the weight went up faster. This is probably because i am a very strong deadlifter and the wider stance will benefit from that.
Ditch the smith machine; then take a video of yourself squatting and post it where someone who knows what he is doing can critique your form.