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Squat and Deadlift Form Check (Lower Back Pain)
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greg2510
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Join date: Jan 2013
Posts: 7

Hello,
I am greg im 16 years old.
I started starting strength 2 weeks ago.
When i squat the bone above my butt hurts not really sharp but the day after i still feel it.
When i deadlift i get a stabbing pain in right lower back it hurts very bad sometimes i have to sit down.
This is very bad , i do many things wrong.
Excuse me for that
I have recorded some videos of me squatting and deadlifting.



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N.K.
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Join date: Apr 2012
Posts: 400

It's hard to say anything really. The lifts don't look too bad, they look a little bit awkward (like you need to just feel them out more), but overall no HUGE problems. Your back isn't crazy round on the deadlift, your squat looks alright. My two suggestions would be 1) move your feel a little closer, and then your hands grip on the bar a little closer when you deadlift, and 2) squeeze your butt harder at the lockout on squat and deadlift. Overall, however, you look good for only 2 weeks experience and I am sure you will work out a lot of the kinks with more practice

BUT the comments about sharp pains makes me really nervous. Stabbing pain when squatting or deadlifting, and in your lower back, is definitely not good. But in the videos I don't see anything that would immediately explain it. My best advice is to put a lot of time into stretching and mobility work, because maybe you are just tight, AND to definitely stop whatever lift you are doing if you start getting pain. Work with light weight and practice the best form you can, and stop lifting if you start getting sharp or stabbing pains. Sorry that's not particularly helpful, hopefully other people will be able to comment and give you some other ideas. Your lifts really don't look bad, especially for a beginner. Just be careful man, injuries are the worst.

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greg2510
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Join date: Jan 2013
Posts: 7

Thanks for the info.
Should i stop deadlifting for now?
And if i need to avoid them what is a alternative?

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Rschwitalski
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Join date: Mar 2012
Posts: 84

N.K. wrote:
It's hard to say anything really. The lifts don't look too bad, they look a little bit awkward (like you need to just feel them out more), but overall no HUGE problems. Your back isn't crazy round on the deadlift, your squat looks alright. My two suggestions would be 1) move your feel a little closer, and then your hands grip on the bar a little closer when you deadlift, and 2) squeeze your butt harder at the lockout on squat and deadlift. Overall, however, you look good for only 2 weeks experience and I am sure you will work out a lot of the kinks with more practice

BUT the comments about sharp pains makes me really nervous. Stabbing pain when squatting or deadlifting, and in your lower back, is definitely not good. But in the videos I don't see anything that would immediately explain it. My best advice is to put a lot of time into stretching and mobility work, because maybe you are just tight, AND to definitely stop whatever lift you are doing if you start getting pain. Work with light weight and practice the best form you can, and stop lifting if you start getting sharp or stabbing pains. Sorry that's not particularly helpful, hopefully other people will be able to comment and give you some other ideas. Your lifts really don't look bad, especially for a beginner. Just be careful man, injuries are the worst.


I agree with N.K. You actually look pretty solid for your experience and age. Much better than me at that age for sure. In my opinion, and limited powerlifting experience, I would actually lighten the weight up. If this is your first bout with lifting, heavy 3's and 4's are not going to help you. Moderate 5-8s, would be more beneficial. Bring the stance in, in the deadlift, along with your grip. I like to grip just outside my knees which is nearly inside the knurling. That'll promote a better leverage on the lift, along with your stance coming in. Youtube guys like George "Babyslayer" Leeman, Vince Urbank, Eric Lilliebridge to kind of get an idea on the stance and grip. Squat looks solid too. Eventually you'll want to bring those elbows in, but that'll work itself out the more you lift, and the more flexible you'll become. Good bar placement for low bar. You don't look off balance, good depth, tight back. In all, nice job. Work on that dead.

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N.K.
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Join date: Apr 2012
Posts: 400

I wouldn't stop deadlifting or squatting. Like I said, I would work a lot on mobility and stretching, and I would just keep the weight light enough so that you don't have any pain. I like what Rschwitalski said, perhaps you should work up to a moderately heavy set of 5-8 at the start of your workout, and once you hit a tough set (or if you have any pain), drop the weight back by 20-30% and do a bunch of sets of 6-12 to get in a lot of technique practice and build some strength/size with weights light enough so there is no pain. Like I said, just be careful. Better safe than sorry when you're dealing with potential lower back injuries.

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greg2510
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Join date: Jan 2013
Posts: 7

i do with lower weight then
But now when i do a bodyweight squat i feel a little pain the bone above my butt when i rise from the hole
i think i raise my butt to fast

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greg2510
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Join date: Jan 2013
Posts: 7

sorry for the late answer i switched to front squats i still get lower back and also upper back pain with back squats
with deadlifts i get pain on the way down when i return the barbell on the floor
i injured my tailbone very bad 2 weeks ago with squatting went to a doctor and told me nothing bad was wrong
now when i sit and push my ass out i feel pain my tailbone
Could i have anterior pelvis tilt?
my doctor told me i dont have it but i had a little bit of lower back pain years ago
i was also sitting alot in the past i gamed alot.

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bilski
Level 5

Join date: Oct 2002
Posts: 422

Squats look better than 99% of the teens I've seen. See a good chiropractor that deals with athletes. You may have some issues in your sacrum. Anterior Pelvic Tilt or tight hip flexors can cause these kinds of issues. From experience, I can tell you to just find an expert and don't suffer on your own, It will only get worse....

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