Hello people, I’ve been experiencing a very annoying and sort of painful lower back arch during my squatting, for context here is a video I took today- (Lower back arch during squatting - YouTube). I’ve previously dealt with some knee pain during my squatting which I’ve entirely eliminated but now my main issue the lower back arch. The weight I was using for these 5x10 hypertrophy reps (110 lbs) didn’t cause me much pain but when things start to get real heavy I think I might cause some real damage which is something I really want to avoid.
After some online research I found this video
(Squat Series #6: AVOID THE ARCH! How to Set Up for a Squat - Proper Bracing and Posture - YouTube) and to put it simply at 11:16 or so the guy says to sort of tuck your hips and glutes in, put your rib cage down, and keep abs tight. I’m not sure if this will work since I haven’t been able to test it with a barbell yet(I’m planning to tommrow on my rest day), although it seems to kind of work when I test it with body weight squats.
Do you guys think this is good advice or is there something else I need to do? I’m honestly just stressing because my program has heavy squats in 3 days and I don’t want to not be able to complete them due to my crappy form.
I haven’t been keeping score, but I think you’re worrying a lot in these threads. Good form lives in a range, not a point.
If you’re struggling with your squat, post a video of you squatting and we can take a look. You’re not going to get any bigger or stronger reading on the Internet; just get in the gym and follow the plan and tweak little things as you go.
Starts with your neck… your craning it up to look at the mirror as you descend. It should be neutral and looking at a spot on the floor. Extend the neck, then your rib cage and lower back follow. I think that’s alot of your issue.
I’m 100% more down with new lifters coming in here to perfect their form with actual videos, actually getting the work done vs. “hey validate my physique after 2 weeks of lifting. Stroke muh ego pleez…and I won’t repond to any of you…”
