Fitness And Performance

Can Barbell Squats Hurt Your Back: Safety Squat Barbell

Can Barbell Squats Hurt Your Back

can barbell squats hurt your back: safety squat barbell

Squats can be a challenging exercise that brings many advantages, despite the love-hate relationship we may have with it. If you’ve faced back discomfort while squatting, then this blog post by Julia Petersbelk, Bodyset’s Head of Physiotherapy, (safety squat barbell)  is tailored for you. Discover the advantages of squats and learn how to prevent back pain in this insightful post.

Can Barbell Squats Hurt Your Back?

The answer to this is yes it can if done wrong can lead to serious disaster’s and no muscle development. BUT no cause for alarm, because we are going to tell you the common mistakes to avoid and the right thing to do to grow those muscles

Errors in Squatting Techniques (and Solutions)

Improper squat technique can often result in the activation of incorrect muscles, leading to potential pain and increased risk of injury, as noted by Long. Common mistakes to avoid include:

 

  1. -Allowing knees to collapse inward,

Placing your knees in a vulnerable position and putting excessive strain on the ACL is not recommended. Ensure that your toes are pointing straight ahead or slightly outward, and keep your knees aligned in the same direction to prevent injury to this crucial knee ligament.

Visualize widening the floor beneath you as you move up and down, keeping all four sides of your feet firmly on the ground. If you struggle with knee alignment, consider using a resistance band around your thighs to help maintain the proper position of your legs.

  • Not bracing your abs and your lats.

Performing a squat with a weak core and lats may result in a rounded back instead of maintaining a neutral position. Long explains that when the back rounds, it compresses the spinal column and shifts the center of mass towards the toes, placing excess strain on the quadriceps and loading the front of the body more than the back.

In simpler terms, you will be engaging the incorrect muscles. If you experience pressure on your toes and notice your heels lifting off the ground during the squat movement, it could indicate that you are rounding your spine or leaning excessively forward, according to Long.

  • Bending too far down in the squat.

It is important to avoid going too deep into the squat. Although reaching a 90-degree bend at the knee is ideal, excessive depth achieved by rounding the spine can increase spinal compression and raise the risk of disc or muscle injuries. Ensure that you maintain a neutral spine position and only descend as far as you can without compromising this alignment. To improve your squat depth, focus on enhancing the mobility of your hip flexors, hamstrings, and ankles. barbell squat pad

Lifting heavier weights at a rapid pace.(safety squat barbell)

When performing a weighted squat, be cautious not to overload the weight to avoid adopting poor form such as rounding the spine or leaning excessively forward. Beginners can initiate the exercise using a single dumbbell or kettlebell held at the chest in a goblet grip. Once the movement is familiar, progress to using two lighter dumbbells, either held in front of the chest, on the shoulders, or by the sides. check our post on what home gym equipment do i need

 

Leave a Reply

Your email address will not be published. Required fields are marked *