Squats, Deadlifts and other lower back exercises

[T_man]

It's common knowledge that you shouldn't arch your back during such movements, but is having your back hyperflex detrimental as well/does it change the location of emphasis?

 

[P-funk]

Hyperflexed, as in rounded?

Try and keep the spine in a "natural" position.

patrick

 

[dr pangloss]

often to achieve balance when doing back squats they hyperflex or bow their lower back. as i understand it, this just creates unnecessar lumbar spinal stress.

the answer to it is to put a block under your heels if you back squat, or to move to a front squat, which produces very little lumbar stress.

 

[urbanski]

i think the answer to lower back rounding on squats is to cut the weight and work on technique. if you're caving you cant handle the weight.

maybe the OP meant hyperextension, ie leaning back too far which i sometimes do with OH presses. i havent seen much discussion on this.

 

[T_man]

hyperextension? maybe thats the one but it's when the spine is curved in the opposite direction of rounding. Sorry if my wording was a bit misleading.

Rounding of your abs? lol, I'm running short of ways to describe it, hope you get the picture. Your abs stick out and your spine curves backwards rather than forwards.

 

[urbanski]

^^ yeah that's hyperextension. i'd like to hear Patrick's input on this one.

 

[P-funk]

Hyper anything is not great. Hyperflexion is obviously bad since this is the position that disc herniations can occur in and hyperextension is not great because you are putting a lot of compression through the spine, over-activating the erectors, and jamming the facet joints together.

go with natural.

patrick

 

[awhites1]

i think the answer to lower back rounding on squats is to cut the weight and work on technique. if you're caving you cant handle the weight.

maybe the OP meant hyperextension, ie leaning back too far which i sometimes do with OH presses. i havent seen much discussion on this.

agreed. i hate it when i have to do it myself but I'll get sloppy on reps and i can do it but not right. just drop the weight and work your way up or f your back and do 30-40 lbs more

 

[yeksetm]

I have a qite significant arch in my lower back naturally, i would be defined as swaybacked. Would this be a concern for when I deadlift or squat? Currently am squating 240pounds and deadlifting 250pounds and don't feel any discomfort.

Cheers