Thread: Problem with arching back

Try to stabilize yourself by engaging your abdominals for the lift. It helps support your spine.

You could also try practicing proper form with incredibly low weight, just to practice form.

A while back i had a problem with form, so was losing gains quite a lot (it takes a while before you realise form is paramount :P), and it benefitted me to let my ego take a bashing by lowering the weight i was lifting, and instead concentrated on HOW i was lifting.

This might not be your problem, but it could be worth a thought.

What exercises are you talking about anyway?

You might have an overactive erector spinae, which is common. This usually means inhibited glutes (I know, I always hard on this, but it's a huge problem!) and rectus abdominus. You may also have issues co-contracting the local muscles that stabilize your spine like the trasnverse abdominus and multifidus. You should do some googling on abdominal bracing techniques and glute activation work.

it arches or it rounds?

Originally Posted by P-funk

it arches or it rounds?

He said arches... but maybe he has the terminology wrong.

Originally Posted by CowPimp

He said arches... but maybe he has the terminology wrong.

I ask because he says "maybe I am using to much weight".....Whos back arches when they use to much weight and they get worried about it? no one......but, when you back rounds, people want to know why it is happening as it is not good.

Arch, like when doing shoulder press I guess it kind of slightly shifts the weight to the chest to make the lift easier. But I always find I am almost ALWAYS arching regardless of what, I will try engaging the abdominals, but as many suggestions as possible are great.

Originally Posted by chronicelite

Arch, like when doing shoulder press I guess it kind of slightly shifts the weight to the chest to make the lift easier. But I always find I am almost ALWAYS arching regardless of what, I will try engaging the abdominals, but as many suggestions as possible are great.

Oh. Then Id say yes, the weight is too much. Think about it, if you can raise your hands above your head and not arch your back, then you can keep it relatively straight. Of course, I am talking about starting from incredible scratch here, but grab some weight and continue on until you notice form is starting to go. Then back off and theres your intensity to start with.

Well you could always try putting your feet on the bench during the lift. But if that dont work I would think to much weight. Of course if you are to bench with your feet on the bench be sure you are good and balanced.

ummm, an arched back (slightly exaggerated extension beyond neutral position) is the safest position for the spine to be in under heavy loads.

i believe you mean a rounded spine where you have a hunched over look. in which case do not try and flex your abs because your abs are spinal flexors which when consciously flexed will tend to pull you more in flexion and lots of spinal flexion+high loads=herniated disc.

Guys!! I know the difference between a hunch and an arch, jesus christ!! When I say arch I mean arch!

Front ~> C <~ Back

Think of my spine as the C. although not quite as arched as a C lol.

Originally Posted by chronicelite

Guys!! I know the difference between a hunch and an arch, jesus christ!! When I say arch I mean arch!

Front ~> C <~ Back

Think of my spine as the C. although not quite as arched as a C lol.

I know what you mean, i tend to arch sometimes when i do seated DB Raises or standing Overhead Presses .. usually when i am nearing failure with heavy weight. I think it's fine as long as you are able to control the weight and have good form. But, if you experience pain or the weight is too heavy, then u need to cut down a little bit.

Originally Posted by P-funk

I ask because he says "maybe I am using to much weight".....Whos back arches when they use to much weight and they get worried about it? no one......but, when you back rounds, people want to know why it is happening as it is not good.

What I was thinking is that he meant is that he is hyperextending to get the weight up. I don't know why. I'm on this fucking glute activation tip because so many clients I deal with don't have working asses. I guess that's what happens when you're 40+, work 12 hours every day sitting at a desk, and never get any poontang.

if you are arching on your press the:

a) your form might be bad and you are not pressing around your head to get the weight into a position over your center of gravity.

b) your abs are weak so your body is using the lower back to stabilize the weight.

c) possibly tight hip flexors are causing you to have a greater anterior pelvic tilt then the norm.

d) maybe (b) and (c) together

e) maybe all of the above

Originally Posted by P-funk

if you are arching on your press the:

a) your form might be bad and you are not pressing around your head to get the weight into a position over your center of gravity.

b) your abs are weak so your body is using the lower back to stabilize the weight.

c) possibly tight hip flexors are causing you to have a greater anterior pelvic tilt then the norm.

d) maybe (b) and (c) together

e) maybe all of the above

It could also be weak glutes, or problems on the thoracic end of the spine in addition to what was already mentioned. Usually anterior pelvic tilt is accompanied by kyphosis. Though these can often be corrected by taking care of things at the lower end, it's probably a good idea to attack from both fronts.

Great suggestions, thanks to all.