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Thread: Squats and Pain in back

  1. #1
    Senior Member donraja's Avatar
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    Squats and Pain in back

    okay i just came home from the gym and my last excersise of the day was squats. i now have this pain in the middle of my back more to the left side.. im not sure why this is. maybe i didnt have the form right. can someone tell me what form is best so that you work more of your quads during the excersise.

  2. #2
    . Delphi's Avatar
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    That doesn't sound to be the right place for the spinal erectors. Maybe you were pulling back on the bar with your arms and strained your traps, lats, rhomboids, or teres muscles. Just a guess.

  3. #3
    Senior Member donraja's Avatar
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    yeah i was trying to keep my back straight.. so i mightve pulled too much with my arms

  4. #4
    the stone cold stunner Ironman8's Avatar
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    Maybe it was your form. Were you doing them like this?
    You kill me in a dream, you better wake up and apologize....

  5. #5
    Senior Member donraja's Avatar
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    yeah... but i was using the smith machine... i think im gonna stop using it from now on.. i never did squats before(newbie) and i was experimenting on the form on the smith for a few weeks before moving to the free weights

  6. #6
    the stone cold stunner Ironman8's Avatar
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    Originally posted by donraja
    i never did squats before(newbie)
    Well, maybe your form wasn't wrong or anything else. I think you're getting the sore becuase it was your first time and your muscle aren't used to it yet. Do squats for a few more weeks, and see what happens
    You kill me in a dream, you better wake up and apologize....

  7. #7
    Senior Member donraja's Avatar
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    ok ill try that. but would it be more beneficial to continue using the smith or start using free weights?

  8. #8
    the stone cold stunner Ironman8's Avatar
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    Originally posted by donraja
    but would it be more beneficial to continue using the smith or start using free weights?
    Well, it depends on which one you're more comfortable with. Personally, I would use a Smith Machine if I don't have a spotter
    You kill me in a dream, you better wake up and apologize....

  9. #9
    Wannabebig New Member
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    Why would it be bad to use a Smith machine?
    Last edited by hunterb14; 05-25-2003 at 10:57 PM.

  10. #10
    Wannabebig Member Abzolut800's Avatar
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    it is doing some of the work for you

  11. #11
    the stone cold stunner Ironman8's Avatar
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    Originally posted by Abzolut800
    it is doing some of the work for you
    That's true. I noticed it's easier to bench press on them
    You kill me in a dream, you better wake up and apologize....

  12. #12
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    if you're going to use smith machines to squat, try positioning your feet farther forward than you normally would for a free-weight squat... sort of 'lean back' a bit into the bar, with your feet positioned say 12-18" (depending on your leg length) ahead of the bar...

    that said, there is no substitute for freeweight squats; I used to be a bit scared of them, but once you get into the groove it's all good

    the best thing you can do from a form perspective is to keep it light and get someone who KNOWS proper form to spot you/critique you... then progress as you feel comfortable

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