When I’m doing box squats, the part where I try to stand back up and activate my left glute, I get a shooting pain that pretty much makes the muscle not fire. I’ve been doing front squats and adding weight steadily the past few weeks with no problems, but when I try to do these box squats this happens.
Anyone know what possibly could be causing this? I assume its a pinched nerve, but other than when I’m doing box squats this problem doesn’t really bother me.
For example, I did a few sets of one-leg squats holding 25lb dumbbells in one hand just fine last week.
I used to do box squats a lot, and started having a problem similar…but mine was just on random days, not when I was squatting. What I was experiencing was a dull pain(sometimes intense, sometimes minor) that would go up one leg or the other, for some reason it would last all day(sometimes 2). The following day the other leg would hurt the same.
What our trainer said was(yes, ATC/CSCS on staff at my unit, aren’t we cool;), the piriformis(think that was the one) muscle is in your hip, and the sciatic nerve either goes over it, under it, or through the middle of it(varies from person to person). If the sciatic goes through it, then sometime it gets inflamed and causes that pain symptom.
Don’t know if that helps, since I never had exactly the same thing you describe. Just thought it was similar enough to bear mentioning.
I’d agree with the above. When you sit on the box and relax the core muscles there is a lot of pressure on the spine. Probably be a good idea to use some pause squats for a while instead of the box squats. See if that alleviates the problem. If it does stop doing the box squats for a couple of monthts. The pause squats will work just as good if not better.
Good replies so far:
Boat guy is probably right. I wouldn’t be as specific as calling it piriformis problem. There are six deep muscles in the pelvic/hip area…it can be any combination of those.
If it is these annoying deep muscles, you need to learn how to use SMR if you don’t already. Mike Boyle, Eric Cressey and Mike Roberts have info on this topic. I think the article “more bang for 10 bucks” (or something like that) covers it well.
Tony Gentilcore touched on 3D active stretching and training. You need to incorporate this into your warmups and maintenance workouts to keep the joint safe.
Also, like someone said you are probably resting on the box and then attempting to contract in a really bad position-- putting excessive load on the lumbar spine. Rest pause tempo is a great way to go. I wouldn’t completely remove the box squat, but I shy away from squatting on a box with heavy weight (just setting yourself up for ugly injuries).
Also add core isolating movements into your warmup and drills before the lift.