Squat Technique Error: Over-Arching Lower Back
As discussed in our squat depth article, the butt wink (lumbar spine bending) can be a source of lower back pain (insert link to squat depth article). Another source of back pain can come from excessive movement into the opposite direction – lumbar spine extension (arching). Many lifters are aware that you need to keep your spine in a neutral (slightly extended) position in order to protect the structures in your lower back. However, some people take this too far. They lock their spine into a maximally extended position, creating stability by locking the joints in the spine in place, rather than using their core muscles to stabilize their spine. Over time, this starts to overload particular structures in your lower back and will eventually start to cause lower back pain.
- insert photo for neutral spine with squat and hyperextended spine
Fixing this problem revolves around two main pillars:
- Improving the strength of the muscles on the front of your abdominal wall that prevent spine extension (rectus abdominus and internal/external obliques)
- Improving your abdominal bracing technique while squatting
This series will cover some exercises and exercise progressions that focus specifically on resisting spine extension, beginning with the most basic options and then building into more challenging versions. For information on bracing technique, please refer to this article
- insert link to squat bracing article
Beginner Level: Front Plank
This exercise targets rectus abdominus and your internal/external obliques. In particular, we are training these muscles to resist spine extension movement (backwards bending). It’s important that you feel this exercise on the front of your stomach and not in your lower back. If you feel your lower back, you are likely sagging down and hanging off the joints in your back, rather than holding yourself up with your abdominal muscles.
- insert video for front plank
- Lie on your stomach with elbows under shoulders
- Lift your body up so that your hips are in line with your shoulders (body should be in a straight line from shoulders to hips, but then your legs will angle down to your feet)
- Hold for 15 seconds per repetition
- Lower down to take a breath or two and repeat steps 2 and 3 for all repetitions in your set
- Once you have completed your set, rest for 30-90 seconds and repeat all sets
Once the basic plank becomes easier to do, progress to this variation
Front Plank with Elbows Forwards
– Insert video for front plank, elbows forwards
- Lie on stomach with elbows forwards relative to shoulders (start with a small distance) – the further forward your elbows move, the more difficult the exercise will become
- Lift your body up so that your hips are in line with your shoulders (body should be in a straight line from shoulders to hips, but then your legs will angle down to your feet)
- Hold for 15 seconds per repetition
- Lower down to take a breath or two and repeat steps 2 and 3 for all repetitions in your set
- Once you have completed your set, rest for 30-90 seconds and repeat for subsequent sets.
Programming Front Planks
Sets: 3
Repetitions: 3 repetitions (take a breath or two between each repetition)
Hold: 15 second per repetition.
Frequency: Minimum 3 times per week
It’s best to save this exercise for the end of your workout. If you do this before squatting you will pre-fatigue your abdominal muscles, making it more difficult for them to properly brace and stabilize your spine.
For the next set of exercises, check out this article
– insert link to intermediate exercises