Squat form check

[nixium]

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I followed a lot of the suggestions in this thread, as well as the ones in briskis's old thread relating to glute activation and hip mobility. I've consistently done the activation/mobility exercises for the past week in a row, and I must say the results are wonderful! Not only has my back pain gone, I feel more flexible and overall, very fit. I would say these exercises are a *must* for anyone with a desk job, whether you're doing SS or not.

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My original post follows:
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OK, I planned to do stronglifts/SS about two months ago. Unfortunately, real life stepped in, and I put off my plans till last week. The first four workouts went great, I got walloped in the one I did yesterday. Among all the soreness, two things cause me concern -

(1) Lower back ache - Not just any lower back ache; it's localized at my spine area, right at the center of my back just about my butt. I was talking to a fitness buff at my workplace, and he said that's a very bad place for soreness/mild pain.

(2) My entire right knee is sore. Left knee is fine.

Everything else is normal DOMS.

The ache near my spine is causing me a lot of concern, especially at the relatively light 75 pound lift. Now, my lifestyle is extremely sedentary, and I'm a total noob to lifting. I haven't done any cardio or anything else on the off days so far.


So I was reading up a bit on both this board and the stronglifts forum, and here's what I've found -


Lower Back:
(1) Improper technique - I have a video that I took a couple of sessions back. It doesn't look like my lower back is rounding, but It would be great if you guys can take a look.

http://www.youtube.com/watch?v=a3UBj4IcI2Y

(2) Hyperextending - is this possible? Ever since I began this program, I've tried my hardest to keep my back flat. Can I overdo this, and put too much strain on my spine?
(3) Flexibility - I do the squat stretch for about 20 seconds, twice. During this stretch, I squat all the way down, but my back rounds. Is this the right way to do the stretch? Or, should I keep my back straight while doing this stretch?

right Knee -

(1) I guess I find it odd that only my right knee hurts. My left knee is perfectly fine.
(2) I make it a point to extend my knees out while squatting. I'm planning to get a friend video just my knee to see what's going on. Any suggestions on what I can do to improve?

I don't want to hurt my spine, so I've decided to go back to the empty bar next session, and see how it feels. I've also decided to switch out barbell rows to inverted rows. For the next few sessions, I thought I'd do light squats and deadlifts - with the empty bar, and maybe some weight. I'm also considering 20-50 body weight squats. I basically don't want to add weight till I stop feeling this pain. I plan to continue adding weight on other exercises.

Any advice/suggestions are welcome. Thanks a lot!

 

[brikis98]

Originally posted by: nixium
(1) Lower back ache - Not just any lower back ache; it's localized at my spine area, right at the center of my back just about my butt. I was talking to a fitness buff at my workplace, and he said that's a very bad place for soreness/mild pain.

As you guessed, pain in the spine is usually not a good sign. Is the pain in your lumbar vertebrae or in your tail bone?

Originally posted by: nixium
(2) My entire right knee is sore. Left knee is fine.

Is this knee pain or knee soreness? A little soreness in your knees when you first start squatting is not too concerning and should go away really quick. If it's in just one knee, it could be a sign that you are not squatting symmetrically or it could be completely random. However, if it's more than just a bit of soreness and is actual pain, it may be a sign you're doing something wrong.

Originally posted by: nixium
Lower Back:
(1) Improper technique - I have a video that I took a couple of sessions back. It doesn't look like my lower back is rounding, but It would be great if you guys can take a look.

http://www.youtube.com/watch?v=a3UBj4IcI2Y

The video quality isn't the best, but here are a few things I noticed:

1. It's hard to tell, but it seems like your weight may be shifting to your toes at the bottom of the squat. I can't tell if your heels are coming up, but if you're not completely flat footed, this would definitely explain the knee pain. If your weight shifts forward towards the balls of your feet, it means your hamstrings are not maintaining tension. Not only does this remove them from the motion and cause a weaker squat, but the hamstrings also play an important role in keeping your knee safe by countering the torque from the quads. Your weight should be evenly distributed over the entire foot, although most people that struggle with this need to use the mental cue of "staying on your heels" and being able to "raise your toes" while squatting.

2. Don't squat in sneakers. Go get an actual pair of weight lifting shoes. Weightlifting Shoes 101 has a good discussion of why. Most relevant to you would be the raised heel, which allows a better ankle position and makes it easier to get into a deep squat.

Originally posted by: nixium
(2) Hyperextending - is this possible? Ever since I began this program, I've tried my hardest to keep my back flat. Can I overdo this, and put too much strain on my spine?

3. Yes. Hyperextending the spine is possible and dangerous. That is, maintaining more of an arch in the back than is natural/needed is a bad idea. From the video, especially on the last few reps, it looks like you are hyperextending your lower back, which can definitely lead to pain. To keep your lower back more neutral/flat, you probably need to tighten up your abs. Make sure you are using the Valsalva maneuver when squatting.

Originally posted by: nixium
(3) Flexibility - I do the squat stretch for about 20 seconds, twice. During this stretch, I squat all the way down, but my back rounds. Is this the right way to do the stretch? Or, should I keep my back straight while doing this stretch?

4. It's hard to tell given the camera angle, but it looks like you aren't pushing your knees out enough during the squat. The knees should be tracking directly over your feet. Most people need to think about this consciously and deliberately or their knees will be too close together, which could explain both your knee pain and back pain. This is actually the purpose of the squat stretch, during which you should be actively pushing your knees out with your elbows. This helps build flexibility in your adductors (you should feel it on the inner part of the thigh, near your groin) and should make it easier to go deep while maintaining a flat back. Another good option is just sitting in the bottom position of a goblet squat while maintaining a proper back arch.

Originally posted by: nixium
For the next few sessions, I thought I'd do light squats and deadlifts - with the empty bar, and maybe some weight. I'm also considering 20-50 body weight squats. I basically don't want to add weight till I stop feeling this pain. I plan to continue adding weight on other exercises.

Good idea. It's worth mentioning that back pain could also be the result of improper form on the deadlift, power clean, OH press and barbell row. Did you do any of those before your back started hurting or are you sure squats were the cause?

 

[nixium]

Thanks for that awesome analysis!

I was trying the Valsalva maneuver, and I found it really useful. I'll also make it a point consciously tighten my abs when I'm doing it.

I'm going to try all of your suggestions. In addition, I'm going to try this:

1. http://stronglifts.com/why-you...s-squeeze-your-glutes/
2. http://www.youtube.com/watch?v=yha2XAc2qu8

It's quite possible that the barbell row could have aggravated it. I'm going to lay of them and do inverted rows instead, which are gentler on the lower back. For now, I'm going to ensure my squat/deadlift/oh press forms are correct.

 

[brikis98]

Originally posted by: nixium
Thanks for that awesome analysis!

I was trying the Valsalva maneuver, and I found it really useful. I'll also make it a point consciously tighten my abs when I'm doing it.

Use this maneuver on all your lifts, not just the squat. A decent mental cue I've used to achieve it is to take a big breath before the rep that causes me to arch my back, even slightly hyperextend it (with a weight on your back/shoulders, you won't actually hyperextend your back, but it's a useful mental cue to imagine that you are). I then flex my abs hard and push the breath down which pushes my back into a neutral/flat position, getting rid of the hyperextension and giving me a very solid/tight core for the lift. It's very useful for squats, deadlifts, and OH press. You also do it in power cleans, although you'll often release a little air through a hiss during the rep.

Originally posted by: nixium
I'm going to try all of your suggestions. In addition, I'm going to try this:

1. http://stronglifts.com/why-you...s-squeeze-your-glutes/
2. http://www.youtube.com/watch?v=yha2XAc2qu8

It's quite possible that the barbell row could have aggravated it. I'm going to lay of them and do inverted rows instead, which are gentler on the lower back. For now, I'm going to ensure my squat/deadlift/oh press forms are correct.

Sounds like a reasonable approach. Good luck with it!

 

[SociallyChallenged]

I'm not going to give a comprehensive analysis like brikis did, but here's what I see:

Your squat form looks awkward to me. Your chest seems very far out, while your lower back seems to have an extreme arch. I believe brikis proposed the right solution of keeping your abs tight for this. I have hyperextended my arch (for my flexibility level) and I had the same feelings of spine pain. I'm not as flexible as you though so it wasn't as noticeable. If you find that you can't get the feel for keeping your abs tight, the Valsalva maneuver is the way to go. You gotta get these things down before you go heavy. I hope you get some good info from this thread.

 

[bossman34]

Brikis' analysis was pretty much spot on from I could see. One thing though...I would not recommend doing the Valsalva maneuver for every lift, only squat and deadlift (if even those). I would consider the Valsalva maneuver an advanced technique that is only needed when you are pushing a large amount of weight (powerlifting, Olympic lifters). There are potential risks associated with VM including elevated blood pressure which can lead to blackouts. Also, exerts a lot of compressive force on the heart which makes it difficult for blood to return to the heart.

You can increase intra-abdominal pressure without the valsalva maneuver. You can contract the diaphragm and abdominal muscles without the glottis being close (key component in the VM) to create the so called "fluid ball" in the torso to support the spine. This is just as effective and safer than the VM especially when you're still working with light weights.

 

[KoolDrew]

Put more weight on. That's when your form will start to degrade and where work will need to be done.

2. Don't squat in sneakers. Go get an actual pair of weight lifting shoes. Weightlifting Shoes 101 has a good discussion of why.

Or just squat barefoot.

 

[SociallyChallenged]

Originally posted by: bossman34
Brikis' analysis was pretty much spot on from I could see. One thing though...I would not recommend doing the Valsalva maneuver for every lift, only squat and deadlift (if even those). I would consider the Valsalva maneuver an advanced technique that is only needed when you are pushing a large amount of weight (powerlifting, Olympic lifters). There are potential risks associated with VM including elevated blood pressure which can lead to blackouts. Also, exerts a lot of compressive force on the heart which makes it difficult for blood to return to the heart.

You can increase intra-abdominal pressure without the valsalva maneuver. You can contract the diaphragm and abdominal muscles without the glottis being close (key component in the VM) to create the so called "fluid ball" in the torso to support the spine. This is just as effective and safer than the VM especially when you're still working with light weights.

Well, he did ask about his squat and that's really the only time I would recommend the Valsalva maneuver (and deadlifts, like you said). I think this is the easiest way to ease someone into the correct tightness they need for these kinds of lifts. After they know how it's supposed to feel, they can create the same tightness without the closing of the glottis and without the spike in blood pressure. If I had a client like this, I would only have them do the Valsalva technique for a few reps and then see if they could do it without that. However, I am not coaching this individual and would have trouble giving further feedback without being in person.

 

[brikis98]

Originally posted by: bossman34
There are potential risks associated with VM including elevated blood pressure which can lead to blackouts. Also, exerts a lot of compressive force on the heart which makes it difficult for blood to return to the heart.

Got any evidence of this?

 

[bossman34]

Originally posted by: brikis98

Originally posted by: bossman34
There are potential risks associated with VM including elevated blood pressure which can lead to blackouts. Also, exerts a lot of compressive force on the heart which makes it difficult for blood to return to the heart.

Got any evidence of this?

There are numerous research articles out there that discuss the physiological responses and risks (as well as potential benefits) of the Valsalva maneuver. I'm at work and don't have time to hunt them down right now so I'll leave that up to you. I just took a quick look at my trusty "Essentials of Strength and Conditioning" book which says almost exactly what I wrote in my previous post (I'm studying for my CSCS...can't believe I actually remember so much!)

There are benefits to the VM, but do those benefits outweigh the potential risks especially when there are other, safer ways to do essentially the same thing?

 

[brikis98]

Originally posted by: bossman34

Originally posted by: brikis98

Originally posted by: bossman34
There are potential risks associated with VM including elevated blood pressure which can lead to blackouts. Also, exerts a lot of compressive force on the heart which makes it difficult for blood to return to the heart.

Got any evidence of this?

There are numerous research articles out there that discuss the physiological responses and risks (as well as potential benefits) of the Valsalva maneuver. I'm at work and don't have time to hunt them down right now so I'll leave that up to you. I just took a quick look at my trusty "Essentials of Strength and Conditioning" book which says almost exactly what I wrote in my previous post (I'm studying for my CSCS...can't believe I actually remember so much!)

There are benefits to the VM, but do those benefits outweigh the potential risks especially when there are other, safer ways to do essentially the same thing?

You may want to read through this thread, especially the paper Rippetoe posts part way down:

These studies strongly suggest that performing a heavy lift without the Valsalva maneuver places individuals at greater risk of CVA than performing the same lift with the Valsalva maneuver. This is directly contrary to the conventional wisdom.

The mechanism through which the Valsalva maneuver raises intracranial pressure is theorized as follows: (1)The Valsalva maneuver directly increases thoracic pressure by attempting to force air through the closed glottis. (2)This elevated thoracic pressure is transferred to the cerebrospinal fluid in much the same way that thoracic pressure increases abdominal pressure. Because the cerebrospinal fluid surrounding the spinal cord is continuous with fluid of the subdural space in the skull, intracranial pressure also rises. The rapid nature of fluid pressure transfer within this system means that arterial pressure and intracranial pressure rise at the same rate, yielding a balanced transmural pressure from the beginning to the end of the lift. Thus the lifter is protected throughout the entire lift so long as the Valsalva maneuver is performed.

 

[bossman34]

Of course, another Rippetoe reference. The guy knows his stuff, but is everything he says really the end all, be all? Just because one guy and a bunch of powerlifters use a certain technique does not make it right for everybody. Does it work? Yes. Are the risks low? Yes. But, are there risks? Yes. Just because Rippetoe has never seen anybody blackout or suffer some other cerebral event from the VM does not mean that it can't or won't happen. I know a powerlifter who passed out and burst blood vessels in his eyes following a PR deadlift using the VM. I know 2 serious powerlifters so in my book there is a high incidence rate.

The research out there is obviously conflicting and there are no clear guidelines. If an experienced lifter who is attempting 1003 DL wants to use the VM, then do it, but I'm not going to recommend the VM on all exercises to some one who is new to lifting when there are other effective ways to do it. The NSCA, NASM, and ACSM have their position statements because there is research out there the suggests there are inherent risks to the VM. If there was no risk they would probably endorse it.

The fact is, we could probably go back and forth on this all day and not completely agree on it.

 

[brikis98]

Originally posted by: bossman34
Of course, another Rippetoe reference. The guy knows his stuff, but is everything he says really the end all, be all? Just because one guy and a bunch of powerlifters use a certain technique does not make it right for everybody. Does it work? Yes. Are the risks low? Yes. But, are there risks? Yes. Just because Rippetoe has never seen anybody blackout or suffer some other cerebral event from the VM does not mean that it can't or won't happen. I know a powerlifter who passed out and burst blood vessels in his eyes following a PR deadlift using the VM. I know 2 serious powerlifters so in my book there is a high incidence rate.

The research out there is obviously conflicting and there are no clear guidelines. If an experienced lifter who is attempting 1003 DL wants to use the VM, then do it, but I'm not going to recommend the VM on all exercises to some one who is new to lifting when there are other effective ways to do it. The NSCA, NASM, and ACSM have their position statements because there is research out there the suggests there are inherent risks to the VM. If there was no risk they would probably endorse it.

The fact is, we could probably go back and forth on this all day and not completely agree on it.

It's not that "a bunch of powerlifters" use the Valsalva maneuver, it's that almost every single competitive strength athlete - olympic lifters, power lifters, world's strongest man, etc - does. The number of lifters that have had problems because they used the Valsalva is incredibly, ridiculously, absurdly small, where as the number of people that injured their backs (and other bodyparts) because they didn't use it is incredibly high. Moreover, it's a completely natural maneuver that many people do without any training. In the real world, if you suddenly had to move a lot of weight quickly, you'd hold your breath and do a Valalsva without thinking about it. It is built in by evolution because it keeps us safe. If you're going to lift heavy, it's worth doing.

 

[SociallyChallenged]

Originally posted by: brikis98

Originally posted by: bossman34
Of course, another Rippetoe reference. The guy knows his stuff, but is everything he says really the end all, be all? Just because one guy and a bunch of powerlifters use a certain technique does not make it right for everybody. Does it work? Yes. Are the risks low? Yes. But, are there risks? Yes. Just because Rippetoe has never seen anybody blackout or suffer some other cerebral event from the VM does not mean that it can't or won't happen. I know a powerlifter who passed out and burst blood vessels in his eyes following a PR deadlift using the VM. I know 2 serious powerlifters so in my book there is a high incidence rate.

The research out there is obviously conflicting and there are no clear guidelines. If an experienced lifter who is attempting 1003 DL wants to use the VM, then do it, but I'm not going to recommend the VM on all exercises to some one who is new to lifting when there are other effective ways to do it. The NSCA, NASM, and ACSM have their position statements because there is research out there the suggests there are inherent risks to the VM. If there was no risk they would probably endorse it.

The fact is, we could probably go back and forth on this all day and not completely agree on it.

It's not that "a bunch of powerlifters" use the Valsalva maneuver, it's that almost every single competitive strength athlete - olympic lifters, power lifters, world's strongest man, etc - does. The number of lifters that have had problems because they used the Valsalva is incredibly, ridiculously, absurdly small, where as the number of people that injured their backs (and other bodyparts) because they didn't use it is incredibly high. Moreover, it's a completely natural maneuver that many people do without any training. In the real world, if you suddenly had to move a lot of weight quickly, you'd hold your breath and do a Valalsva without thinking about it. It is built in by evolution because it keeps us safe. If you're going to lift heavy, it's worth doing.

Just as a reference: I use the Valsalva maneuver with deadlifts. I did it on a failed PR and nearly passed out on my ass. It's more common than you think (the sudden change in BP), but with people just starting, I think it's a great way to get their body to take to certain cues (tight abs, back) especially since the weight is low. I too agree that it's natural and gives the body good natural tightness and position and I would especially suggest it for those who are new and don't know how to activate that tightness on their own.

 

[brikis98]

Originally posted by: SociallyChallenged
Just as a reference: I have trouble using the Valsalva maneuver with deadlifts. I did it on a failed PR and nearly passed out on my ass. It's more common than you think (the sudden change in BP), but with people just starting, I think it's a great way to get their body to take to certain cues (tight abs, back) especially since the weight is low.

Getting dizzy when you are maximally exerting yourself is not that surprising and in most cases, has very little do with with using a Valsalva maneuver. People feel like they are going to pass out from all sorts of exercise, from a deadlift PR attempt (where a Valsalva maneuver may be used), to a "Fran" workout (where it's probably not used too much given the light weight), to a marathon (where it's not used at all) and everything in between.

 

[MegaVovaN]

Every time I jerk the weight overhead by ripping it off the floor and exploding up with VM (about 100 pounds) I momentarily get dizzy, I just hold the weight for couple second, then dizziness goes away and I can do my Press.

 

[brikis98]

Originally posted by: MegaVovaN
Every time I jerk the weight overhead by ripping it off the floor and exploding up with VM (about 100 pounds) I momentarily get dizzy, I just hold the weight for couple second, then dizziness goes away and I can do my Press.

I assume by "jerk the weight overhead by ripping it off the floor and exploding up" you actually mean a power clean. I briefly mentioned the appropriate VM for olympic style lifts earlier, because it does differ than the VM used in "slow lifts" (squat, deadlift, press, etc) a little bit, but here is a more thorough discussion:

From Greg Everett's "Olympic Weightlifting"

The athlete will need to draw in as much air as possible, forcing the abdomen to expand to ensure the lungs are able to fill completely... Once this breath is taken, the athlete will clamp down on the glottis - the muscle in the the throat that seals off the trachea - to contain the air. The lifter will then tighten down the abdominal and back musculature to increase the internal pressure and reduce the potential for flexion or extension of the torso.

...

Pressurization should be maintained throughout as much of the movement as possible. There will be times, however, such as during the recovery of a clean, that the pressure becomes too great and the lifter will feel dizzy and near unconsciousness. If this occurs repeatedly, the athlete should begin releasing a small amount of air during the highest-pressure moment of the lift through a hissing or similar action. Acting just as a relief valve in a high-pressure system, this tightly controlled release will reduce the pressure just enough to prevent dizziness, but maintain enough to keep the torso strong.

The part in bold is especially relevant to what you're feeling MegaVovan. Personally, I find that I do the "hiss" involuntarily during o-lifts and don't experience this issue, but people that don't may need to consciously learn to do it.

 

[everman]

Search for Squat RX on Youtube. It's a good set of videos.

 

[nixium]

OK, here's what I did today.

I did about 20 body weight squats, making sure to stretch my knees out, squeeze my glutes and abs. I believe I maintained a neutral arch. I also did 3 sets with the empty bar. Apart from the general light soreness that's been persisting since the previous workout, I'm good.

I also did plenty of 'glute activation exercises. From reading up on the stronglifts site, I think I might have lordosis:

http://stronglifts.com/lordosi...ck-pain-how-to-fix-it/

For the next week, I'm going to do light weights on the squat, deadlift and the OH press, while continuing the other exercises. I also plan to do some of the accessory exercises mentioned on the stronglifts site.

Two weeks from now, I'm going to add weight as advised in starting strength for the first workout, and then continue from there, listening to my back as I go. In fact, my plan is to take it light for this month and concentrate on flexibility and form; I'm hoping to get back into regular SS about a month from now (April 15th)

How does this sound? any other general pointers?

 

[nixium]

I also found an interesting old thread, from Briskis:

http://forums.anandtech.com/me...ey=y&keyword1=lordosis


It seems I have symptoms of Lordosis, so I'm going to follow something similar, focusing on hip mobility, stretching hamstrings, and glute activation. Also, lots of standing and daily flexibility exercises.

As far as the workout is concerned, I'm going to be doing bodyweight squats for a while. No more deadlifts for a week or two, until my lower back feels no soreness/pain. I'm going to continue adding weight slowly on the bench press, maybe increasing the number of reps till I get back into barbell squats.

I'm basically switching to stronglifts 5x5, and substituting body weight squats instead of barbell squats and deadlifts. When my back gets better, I'll add weight slowly.

It sucks that I ran into this roadblock so quickly - at the low weight of 75 - but better now than later I suppose. I suppose it's hard to undo years of being a couch potato.

 

[brikis98]

Originally posted by: nixium
I also found an interesting old thread, from Briskis:

http://forums.anandtech.com/me...ey=y&keyword1=lordosis

Heh, I forgot all about that thread, but it's a good one. I've been working on my flexibility/mobility since July and while it has taken a while, I've made some pretty huge improvements since then. Before, not only could I not bend over and touch the floor, I actually could only get my hands an inch or two above my feet. Now if I'm really warmed up, I can bend over, make a fist, and touch the floor with my knuckles (5+ inch improvement). I have a much better feel and control over my glutes and hamstrings and can engage my posterior chain far better. I can get in a nice deep squat with no butt wink and can get into a decent deadlift stance with a neutral/flat back. I've also had some decent improvements with my shoulder girdle mobility (see this thread) and my rotator cuff pain (from years of doing too much bench press) is pretty much gone. Of course, I still have plenty of room for improvement (such as my hips) and have no illusions about being impervious to injury, but I thought I'd mention that working on this stuff consistently really pays off.

I think your approach is solid, but I think it's worth mentioning that by not doing deadlift & squats, you're really neglecting your legs & back in your workouts. Certainly, back safety is essential, but air squats alone are not a great substitute (although doing them with Tabata intervals can be a fantastic workout). While you are working on the necessary flexibility, I'd recommend replacing squats with some weighted barbell step-ups and/or weighted lunges. I'd also do hip/back extensions and supermans to strengthen your back while you build up the flexibility for deadlifts. Finally, as it turns out, actually doing weighted squats can be a good way to increase flexibility for the squat. They key to avoiding injury here is to use light weight (e.g. just the bar) and to only go as deep as you can while maintaining the proper back arch (have a friend watch you). This may entail squatting above parallel at first, but if you strive to go just a little deeper each time, and combine it with a good stretching routine, you should get results a lot faster.

 

[brikis98]

Woops. Ignore this.

 

[nixium]

Originally posted by: brikis98

Originally posted by: nixium
I also found an interesting old thread, from Briskis:

http://forums.anandtech.com/me...ey=y&keyword1=lordosis

I think your approach is solid, but I think it's worth mentioning that by not doing deadlift & squats, you're really neglecting your legs & back in your workouts. Certainly, back safety is essential, but air squats alone are not a great substitute (although doing them with Tabata intervals can be a fantastic workout). While you are working on the necessary flexibility, I'd recommend replacing squats with some weighted barbell step-ups and/or weighted lunges. I'd also do hip/back extensions and supermans to strengthen your back while you build up the flexibility for deadlifts. Finally, as it turns out, actually doing weighted squats can be a good way to increase flexibility for the squat. They key to avoiding injury here is to use light weight (e.g. just the bar) and to only go as deep as you can while maintaining the proper back arch (have a friend watch you). This may entail squatting above parallel at first, but if you strive to go just a little deeper each time, and combine it with a good stretching routine, you should get results a lot faster.

I want to get back to weighted squats... but I don't want to do it till I feel this soreness in my back. The day it goes away, I restart on adding light weights. I'm guessing it'll take a week or two for the pain to completely go away. I'll the try step ups/weighted lunges in my next workout, to see how those feel.

I actually love squats and deadlifts, and it sucks that I got into this. Just the workout before, I did 70 near effortlessly; I was actually planning to add 10 pounds to my next workout. So much for that.

Thanks for the other tips. While it sucks that my workout plan has been somewhat derailed, it appears developing flexibility now has long term benefits. I eventually plan to take up a martial art, so this will definitely help.