i was warming up on the front squats and later realized something is wrong in my back. near the right-mid part, it feels like one of the fibers (erector) has tweaked. now rotating the trunk to look behind me on either side is limited because it hurts. feels like it is tight/strained. anyone ever experience this? how do i recover?
Hot tub and time. It’ll recover stronger, though, no worries.
I have had that on my left-mid part of my back.
I like to use a styrofoam roller before and after working out. I have also found that hanging from a pull-up bar give my body a nice stretch.
Instead of front squats for warming up, I prefer the overhead squat and C&J.
Any shooting pain in your legs?
If so it may be a disc, possible herniated.
If it doesn’t resolve itslef in a week or so get it checked.
If the area you mentioned is in the upperback next to the shoulder blade, I’ve tweaked something there 4-5 times in varying degrees. For me it just took time to recover and wasnt really a major problem, just really annoying. Foam rolling helps as well.
x2 about wait a week then get spine checked.
Find a good chiropractor who is ART certified as well.
This is normal if your just starting to do front squats. I have encountered the exact same thing, and it went away as I continued to train.
Probably a rhomboid, they fatigue quickly after 6 reps. Stretch, ice, take a little time off, and foam roll. Stop after 6 reps when doing front squats.
Depending on who you believe, the general rule of thumb on front squats is 3-6. Me personally, I never do more than 5 reps a set on FS’s.