Thread 76494735

>fell for the "squats train your core" meme
>Now feel back pain when squatting
>Done bracing routines, made sure my form was correct, and even braced so hard at one point I felt super light-headed
>Still no luck
What are some good exercises to strengthen my core enough to do squats without back pain?
I've heard planks are good for this sort of thing, since your core is working as a stabilizer, like with squats, but you quickly grow out of planks unless you plan on doing them for like 10 minutes

>>76494735 (OP)
>even braced so hard at one point I felt super light-headed
Sadly, it appears you've much to learn on bracing. Unironically get a belt and practice bracing with it with one plate doing 15 reps. You'll feel the tightness.

>>76494741
It was just one time, I was considering if I wasn't bracing hard enough and did it
A belt is a good idea though, I'll get one in the meantime, thanks

>>76494735 (OP)
Where's the pain? It might be hip mobility and not core strength. There are a lot of muscles and ligaments connecting the back to the legs and such. More likely you have something tight than a weak core if you're squatting heavy enough.

>>76494745
Lower back, my mobility isn't the best, but I do wear lifting shoes with a one inch heel

>>76494748
>Elephant walks until you can touch your toes without bending at the knees
>Butterflies for hip external rotation
>Pigeon pose for other hip rotations

Stand up, put your hands on your hips, move them around in a circle and see if your IT band feels tight on either leg. Stretch that too.
The squat is a movement with a lot of parts engaging to help move the body in a mechanically sound way. If even one hinge can't move to a reasonable length, you will be forced to compensate elsewhere and that leads to the back pain.
This is true for most compound lifts.

Squats and deadlifts do work your core.

Core means lower back/erector spinae muscles as well as the abdominals and obliques.

Do back extensions/reverse hypers, do back extension holds. This will make it so your back is stronger in spinal extension and gets used to holding it for longer and holding it under load. This should reverse some of the spinal flexion ( rounding forward ) you get from squatting/deadlifting and also make it so your lower back muscles that surround your spine are stronger that when placed under heavy load they are less likely to give in.

>>76494735 (OP)
Clean and jerks give me core DOMS, every time i hit a PR on it im sore on the pelvis up for 2-3 days given that you hold the jerk for 3-4 up to 5 seconds and dont just throw it the moment the movement is done
I suspect it's the front squat position but also the hold in the jerk

>>76494735 (OP)
Why don't you tell us how you brace?

>>76494735 (OP)
back extensions on the roman chair, nigga
work up to multiple plates, do reps nice and controlled with a squeeze at the top and slow eccentric
trick to doing multiple plates is to put a 10 or 25lb plate on the ground then stack the 45s on top of it so you can pick up/set down the weights without smashing your fingers, and don't try to hold the plates close to your chest just let your arms hang straight down

>>76494741
nah lightheadedness happens with strong effort. ask any powerlifter. part of a strong brace is the valsalva maneuver. not sure what you're on about

>>76494735 (OP)
Brace for a punch, piss up the wall. that's how you correctly engage your core.

>>76494735 (OP)
Isn't it will known you're supposed to do deadlifts for core?

>>76494735 (OP)
You can just do weighted planks to keep them at a reasonable time. I used to do 1 minute planks with a 25 lbs plate on my back.

>>76494735 (OP)
>back pain when squatting
stop squats for 2 weeks

>>76494735 (OP)
>made sure my form was correct
they always say this and they are always wrong

>>76494735 (OP)
sounds like you too weak to even do squats in general. looks like you will need some preliminary exercises just to start working out as a beginner. No shame in that but you gotta admit to yourself you are extremely weak before going anywhere.
To the other anons here, dont be too harsh on OP. There are people in this world who can't even bench the barbell itself and need to start with 5lb dumbbells. They are at least starting somewhere

>>76494757
>implying everyone without health issues can't touch their toes

>>76495098
>piss up the wall
what do you mean by this?

>>76494735 (OP)
Do planks, but flex as hard as you can instead of trying to do it longer

>>76494735 (OP)
just activate the muscles u nimwod

>>76495065
it's a sign of incorrectly doing the valsalva maneuver
it means OP didn't fully close his glottis
it's probably also why he can't brace his core hard enough and has back pain

>>76498019
>u nimwod
this nigga has a speech impediment roflmao

>>76498143
yeah, tho what?

>>76494735 (OP)
>>Now feel back pain when squatting
You seem to be mistaking the cause of the issue. Barbell squats compress your spine and stress the shit out of the discs in your lower back.

>How do I perform injurious exercise without getting injured???
You can't. Do belt squats

>>76498041
failure to close the glottis only makes maximal pressure lower. the lightheadedness isn't somehow coming from the glottis, it's coming from the pressure

>>76498190
if you fail to close the glottis then all of that pressure will rise up and spread around your head area
that's why they recommend you to keep your mouth open during it so it becomes immediately apparent if you're doing it wrong

>>76498206
>>76498190
>>76498041
this sounds so fucking gay lmao

>>76498449
Lifting weights is a gay mans sport, didn't you know?

>>76498206
nigga what are you talking about? what are you proposing happens if the pressure "rises up and spreads around your head area"? even if your glottis is partially open (which would be weird and sound like someone trying to hold in a big bong hit), if you seal it with your mouth and palate instead (which would also be fucking weird) you still produce the same pressure. it's just easier to use your glottis than to purse your lips. anyway, i don't know of ANYONE who braces against their fucking palate and lips, or whose glottis does not close. it is so intuitive to use the valsalva maneuver, it's literally in the scientific literature that people do it naturally when lifting.

and besides, it's not some random pressure, it's blood pressure and intra-abdominal pressure. the rise in blood pressure is SUPPOSED to reach your head. that's why fighter pilots use it to stay conscious.

>>76498610
>if you seal it with your mouth and palate instead (which would also be fucking weird) you still produce the same pressure
First off, that's not weird at all. It's common to do that for procedures outside of lifting weights.
And yes, it is a genuine problem for beginners because they don't know what the fuck they're doing. If it was intuitive then OP would not have a problem.
Finally, YES, it does matter where you do the valsalva. Just try the two variations and you'll immediately feel the difference

>>76498656
shut up nigga before i KILL you i will find you and KILL you niga i will END YOU nigga.....