Exodus Strength

About a month ago I hurt my low back and progress for squats and deadlift have stopped. Training for them has been mostly whatever I can do. For squats this was the second time I've done any sort of freeweight squat in the past 3 weeks. Before this I did 100kg x 10 which was even higher than this (110kg x 5). I don't feel like my much has changed from before, I just can't get as deep.



This is me working with 40kg trying stances. The first is normal, but I really tried pushing my knees out as much as possible. Second was a very wide stance and third was very narrow.



And this was a 130kg x 1 I hit nearly a week ago



The only major difference, aside from not squatting and getting hurt, is my belt. Before I was using a thin leather bodybuilding style belt. Now I'm using a proper 10mm belt and while I like it for bench, squatting and deadlifting positioning with it is still something I'm getting used to

Have you tried squats paused at the bottom?

@DPriest442 I would highly recommend the chiropractor. Find one that knows about lifting.

I had a lower back tweak for a good part of the last year. I dropped the weights WAY down and tried to rehab it my self for most of the year. Went to the chiropractor and in about 3 or 4 session back was feeling like new. I wish I would have gone earlier.

zappey1 wrote: ↑Mon Jan 11, 2021 6:49 am @ DPriest442 I would highly recommend the chiropractor. Find one that knows about lifting.

I had a lower back tweak for a good part of the last year. I dropped the weights WAY down and tried to rehab it my self for most of the year. Went to the chiropractor and in about 3 or 4 session back was feeling like new. I wish I would have gone earlier.

Yes.
Effective chiros who know what they are doing do exist.
Personal experience has shown me this.

Find one of those if you go this route.

I think you'll be fine in short order.
You are not that far off, and as you said, you haven't squatted in a while.

I don't think running to chiro (to fix ur skawt depth) at this point is the answer at all.

There isn't really much between pre and post injury. I wouldn't worry much.

My experience with this kind of thing is that it is usually a better idea to figure out what happened and why before anything else. If it really is a mystery then a good place to start is making sure your bracing is correct; making sure your hamstrings and glutes aren't tight (for me there is a very, very strong correlation between glute and/or hamstring tightness and back issues); and doing regular ab and lower back work.