Lower back issue...dip belt squat ur answer???

[deepmen15]

Hi .... For those who have lower back issue / weak lower backs... is dip belt squat the answer???..... as it is supposed to take the load of the spine?

Well i tried my first session today.... i felt good ... I could go deeper and hit my glute and hams better.... still felt a little tension on my lower back but nothing alarming.... whats your call on it???

Also the belt position... Does it sit lower around your glute or higher around you hip??? any form tips :roll:

[Riccardo]

probably not the answer, no. Without seeing your form its hard to say but I would venture a guess and say that your squatting technique is probably the issue, could also be a number of other issues: flexability, training back too close to a legs day, muscular imbalances, tight hammies etc. maybe upload a video of you squatting?

[mike27]

squats holding heavy DB's

leg press

weighted lunge maybe

[Riccardo]

Sorry I read your post to mean you just get lower back pain from squats? Or is it that you have some pre existing injury? LBP is a symptom so you need to address the underlying cause, do you train back specifically, like deadlifts or extensions?

[deepmen15]

squats holding heavy DB's

leg press

weighted lunge maybe

Yep that's my staple routine :nod: ... I meant to add this one just as a variant ...as leg press is quad dominant(IMO) ... Haven't tried DB squat tho .... I am looking out for more glute & ham dominant ones ... and I know squats the answer ....

flexability, training back too close to a legs day, muscular imbalances, tight hammies etc. maybe upload a video of you squatting?

muscular imbalances, tight hammies, flexability ... I think is more of my issue.... I am working on it... hence looking for supplementary exercise to build my hami strength.... Then take on Squating again.... will post a video some time :pale: ....

[Monarchking]

could cycle in a front squat while you fix your issues, should be less load on your spine. and a fun as hell exercise too.

[mike27]

glute ham raise

stiff leg deads with BB or DB's

yeah hard for a compound leg exercise not weighted on ya shoulders like back squat etc to swap for somthing similar

DB squats are good, strap up and go heavy :nod:

[deepmen15]

Sorry I read your post to mean you just get lower back pain from squats? Or is it that you have some pre existing injury? LBP is a symptom so you need to address the underlying cause, do you train back specifically, like deadlifts or extensions?

Bit of both LBP from DF not Squats.... But the straw that injured my LB was a drunken night lifting my gf lol (never going to drink again!!!)...Hence dont do DF anymore ... IMO I think there are better exercises for back...BB row/ Inclined BB row, chins,lat pull down ...So yeah i do train back ...no Df but extensions yes for lower back..... Taking it easy with squat for now...But yes eventually I want to work on my technique and squat again...

[deepmen15]

could cycle in a front squat while you fix your issues, should be less load on your spine. and a fun as hell exercise too.

Hmm ok will give it a shot bro....

Thanks MK27....will give DB squat a go

[Riccardo]

Yeah I would suggest cycling in some front squats as they seem to place less pressure on the lower back especially in guys with longer femurs, Like I said without seeing form its hard to say. Maybe you should also look into strengthening your lower back instead of avoiding training it? Its obviously i weak point that needs to be fixed so Id start deadlifting, very light with perfect form to start with and gradually work your way up.

[maassive]

Yeah I would suggest cycling in some front squats as they seem to place less pressure on the lower back especially in guys with longer femurs, Like I said without seeing form its hard to say. Maybe you should also look into strengthening your lower back instead of avoiding training it? Its obviously i weak point that needs to be fixed so Id start deadlifting, very light with perfect form to start with and gradually work your way up.

Agree. I had a broken LB for 6 years before surgery this year and dead lifts plus keeping hammies wel stretched were key for me.

[scrambledeggs]

zercher squats may also take some of the pressure of the lower back as well bro

[maassive]

zercher squats may also take some of the pressure of the lower back as well bro

I think this depends on what kind of pressure is causing pain. These and front squats both place more pull on hammies if you lean to far forward and than can add to the pull on LB, however there is not as much weight coming through vertically. Personally, I found normal squats way easier on my back than zercher and front for this reason.

[deepmen15]

Maybe you should also look into strengthening your lower back instead of avoiding training it? Its obviously i weak point that needs to be fixed so Id start deadlifting, very light with perfect form to start with and gradually work your way up.

hmm scary thought for now hahah will give it a try after couple of weeks... :roll: .... will do a vedio on DF and squat for form first....get that right....

zercher squats may also take some of the pressure of the lower back as well bro

thanks but i think front squat is a lot easier and Zercher i think going heavy migh cause issue with elbows lol :grin: ...

[deepmen15]

I ve managed to compile a video on squat n DF for form check... constructive criticism welcome

http://www.youtube.com/watch?v=aeo43u2njhUU