Losing arch in my lower back during squat

Discussion in 'General Training' started by aamar, Jun 21, 2012.

  1. aamar

    aamar New Member

    Hi I'm losing my arch in my lower back when I get to Parallel my lower back is more or less round and when I get up it's like a good morning. do you guys think it's a flexibility problem ?

    Thanks
    Aamar
     
  2. CDB

    CDB New Member

    What's the rest of your form look like? Is the weight over the middle of the foot on the way down and up, and is it low enough on your back? Also, are your feet splayed enough? Honestly it could be a number of things. For flexibility test yourself, see if you've got decent mobility in the hamstrings etc. One of the best things you can do is take a video of you performing a squat and analyze it yourself. There's even free software that'll do it for you, hell even on the iphone they've got something for this. Take a video from the 135 or 225 degree position, glue a high contrast ping pong ball to the end of the bar, and the software will pretty much automatically track it and help you analyze it and see where you may be going wrong.
     
  3. aamar

    aamar New Member

    Thanks I do a high bar squat and the bar above my shoulders how far would you say my knees can travel ? and do you know what the software is called ?

    Thanks
    Aamar
     
  4. QuantumPositron2

    QuantumPositron2 New Member

    As I understand it, losing arch at the bottom can be hamstring inflexibility. That's my recall from Rippetoe's SS. It can also be a lack of coordination in that area. Rippetoe recommends going prone and then arching your entire back, memorizing the feel of this, and duplicating it under the bar. After I warm up my knees I do several 10 second holds while prone and in back hyper extension to activate the musculature and refresh my memory of how the posture feels. Then I do a bodyweight squat with my hands on an imaginary bar and focus on keeping my arch at the bottom. I alternate between lying back hyper-extensions and practice squats several times before going over to the rack and doing warm up sets with weight. Hope this helps.

    -Q
     
  5. aamar

    aamar New Member

    Thanks from what I've read from Rippetoe's SS placing a block under my heel will compensate hamstring flexibility but hamstring stretches like the back extensions will solve the problem.

    Thanks Guys
    Aamar
     
  6. CDB

    CDB New Member

    You could also try some foam rolling. I do it on off days for my calves mostly. About zero clinical evidence that it works for anything, but it does seem to have loosened things up a bit for me.
     
  7. aamar

    aamar New Member

    @CDB I will give it a go no harm in trying. When I did squats with the block under my heels I felt that my lower back muscle were working and aching because of it and not the hurting ache when you've done something wrong.

    Thanks
    Aamar
     
  8. TangoDown

    TangoDown Member

    I completely agree.

    :confused:
     
  9. CDB

    CDB New Member

    I prefer to read the study first.
     
  10. Revee

    Revee New Member



    I would probably give this a try too.
     
  11. HST123

    HST123 New Member

    Rippetoe specifically says not to put a block under your heels as this will shorten the hamstring leading to a loss of strength.
     
  12. aamar

    aamar New Member

    Really ? I read it in his starting strength 2nd edition book It was on pg 51 or pg 57 (ebook)
     
  13. CDB

    CDB New Member

    He does spend most of his time in that book going over mistakes.
     
  14. HST123

    HST123 New Member

    Yes really, have another look at where he talks about using a block under the heels there is a diagram and a paragraph where he goes into more detail.

    He says that putting a block under your heel will work to stop the tuck under but that this not really addressing the cause of the problem.
     
  15. TangoDown

    TangoDown Member

    If you're talking about what Crossfitters deem "butt wink", I know there's a big debate over if it's an issue or not. I'd think that if it's not due to tightness/weakness in the glutes/hamstrings/hip flexors, then it would simply be a function of your bone structure due to either anterior or posterior pelvic tilt, which isn't uncommon.

    Like CDB says, foam rolling won't hurt. I've done it on my hamstrings in the past and I definitely increased ROM. It's not good to do as a warm out though so do it either after your workouts or on off days. If you deload, you can throw it into your deload/active recovery week too.

    Also learn how to PNF stretch and PNF your hip-flexors (you can PNF your other stuff if you have a partner or resistance band). Needs recovery days in between PNF sessions.

    If hamstring flexibility and hip mobility are increased but "butt wink" stays the same even when using no weight, I'd think it's a function of your bone structure.

    The block under your heels thing; wouldn't that be placing your foot into planterflexion, which would be similar to squatting on your tip-toes? Unless I'm mistaking the utilization of the block, I'd think that'd be horrible for your knees. Maybe Riptoe was just using it as an example; not necessarily as a "go-out-and-do-this?"
     
  16. HST123

    HST123 New Member

    It depends how severe the tuck is, if it is severe your back will get pulled into flexion which is an issue.

    From what I understand the tuck can be caused by either lack of flexibility in the hamstring, poor proprioception (knowing whether the arch is still there or not) or a lack of core stability.

    As for the block under the heel, I had a similar thought about it being bad for the knees.
     
  17. aamar

    aamar New Member

    I have been doing stretches if I warm up and really stretch my hamstrings and glutes I'm able to just maintain the arch, but when I don't stretch my back gets pulled into flexion and my squats start looking like good-mornings. With the block my knees are fine but I'm going to stop using it because it's not really needed anymore and it's better to stay safe then be sorry. Sorry for replying so late, I am going to do some start PNF stretches.

    Thanks
    Aamar
     

Share This Page