Hey, I was squatting today, high-bar olympic style, and when I had finished my first work set I got a very bad pain in my lower pain. I filmed the set and my back was not rounded at all, pretty much textbook form for that style of squat.
What should I do to get rid of the pain? Are there any exercises, other than reverse-hypers, that would be good to re-hab my back?
A rounded back isn’t the only thing you should look for- back angle is another important factor for olympic squats. It would be helpful if you posted the video.
You should have stopped on three. You cut depth on 4th onward. if doing smooth Ol you go lower and then use the power of the leg hip drive to push you through the sticking point. You are kind of cutting bottom on your sticking point and then your back is making subtle adjustments to help your hips drive upwards.
When I did Ol my best training squats were around 10-20 kgs less than my best for 5. In other words months of smoothly squatting down driving hard up was better than pushing up my max set by trying max weights.
when I squat high bar my lower back doesn’t feel good, and my form is text book…
low bar, no problems at all and no more good morning the weight up when you strain, no more struggling to maintain form in higher rep sets. With low bar, you fail a rep because your not strong enough, with high bar, you can fail because your form wasn’t quite right. Much easier to maintain form and start tight/arched with low bar
depends on your build though. But I squatted high bar for years, but as I got stronger, you get to a point where the weight starts to really put a lot of shear on your back and knees.
Plus you’ll get much better glute, hamstring and erector strength and development from low bar full squats. Less quads though, which is a good thing IMO