Lower back pain

Your lumbar is rounding badly from the start on the snatch grip deads.

It is also there on the mixed grip, too.

You may find it easier to give your toes a slight tweak out that will (should) force your knees out, allowing you better/deeper range through your hips.

Double this up with some mobility for your hips and ankles, too!

Standard deadlifts stuff applies from there, too (hips rising too fast on some, etc.). How does your first pull look?
 
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BennyC said:
Stretch hamstrings, glutes, hips, quads, lats and give them all a good roll too.
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best advise!

back pain is rarely caused by the back!

for me it was tight hamstrings, my best mate has flat feet, and my someone else i know is due to one leg being shorter and needed a wedge in his shoe..
 
That's actually the first time I've seen my form...

Strange that my lumbar is arched when I thought I was hyper extending and overemphasising! :p

mrthingyx said:
Your lumbar is rounding badly from the start on the snatch grip deads.

It is also there on the mixed grip, too.

You may find it easier to give your toes a slight tweak out that will (should) force your knees out, allowing you better/deeper range through your hips.

Double this up with some mobility for your hips and ankles, too!

Standard deadlifts stuff applies from there, too (hips rising too fast on some, etc.). How does your first pull look?
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My feet positioning does seem quite close together. I'll take heed of your advice and try them out!

Are we talking cleans etc? I'll get a video of those up. I tried doing them last night but failed miserably and gave up. I just can't get the second pull right, it's frustrating me. On occasions I even jump backwards or flip my head back!


Delvis said:
Yep, keep those hips down on the deads, your basically doing an SLDL :p
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I see what you mean, could foot positioning as mrthingy pointed out. They're awfully close together.
_Jimlad_ said:
best advise!

back pain is rarely caused by the back!

for me it was tight hamstrings, my best mate has flat feet, and my someone else i know is due to one leg being shorter and needed a wedge in his shoe..
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I really need to focus on my hamstrings to engage them, they don't do anything in the movement otherwise! If all the appropriate muscle groups were engaged with my form spot on, I feel like my weights would shoot up.

Again, cheers for the advice guys. Much appreciated :)
 
People do deadlift with a narrow stance. :)

You're just raising your hips before any pulling actually happens.
 
I'm going to have to video this, aren't I? :o :D

If you're going for an Olympic lift, the first pull is not really the same as a deadlift. The entire point of the first pull is to get the bar off the floor whilst holding the torso in the correct position for the second pull... this generally means lots of ankle and hip mobility.

It also means that the actual first pull lift is really hamstring-focussed. The way the first pull is performed is getting into position and - whilst holding this position - pulling your knees back until the bar is just below your knee.

From here, you can either complete the lift, or turn it into an SLDL if you so choose...

Where's my video camera... :)
 
Ha, not at all. As I said, I'll get someone to run me through it and correct my form in person, it'll be much easier! :)

I get what you mean about the first pull though. Totally understand that and the transition afterwards! My jerk is coming along too. It's just the second pull I can't get :o :p
 
You'll need to keep the weight low, once form on the second pull is good you can go on to the next stage :p
 
I was about to start a lower back thread and saw this.

I'm not suffering as much as the OP in the gym but I do get the occasional stiff back. This morning I did 4 hours of gardening and my lower back was stiff at times. Should I see someone or is this entirely normal for anyone digging/rooting out stuff.

I know it's easy to laugh at such a ridiculous question but sometimes my worry with these things prevents me from seeing the obvious.
 
scott212 said:
I was about to start a lower back thread and saw this.

I'm not suffering as much as the OP in the gym but I do get the occasional stiff back. This morning I did 4 hours of gardening and my lower back was stiff at times. Should I see someone or is this entirely normal for anyone digging/rooting out stuff.

I know it's easy to laugh at such a ridiculous question but sometimes my worry with these things prevents me from seeing the obvious.
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If you do four hours of gardening and aren't thinking about your form (why would you, after all, when indulging in a quintessentially English, bucolic past-time?) then you'll be doing top-heavy bends, banana-back-ing all over the place and all kinds of unbraced spinal loading...

So it isn't really a surprise you can absolutely murder your back in this scenario. :)

Regarding other back pain, this has an infinite number of variables, so have a think about things like sitting position, how you pick stuff up, whatever...


EDIT: And yes - completely forgot about your squat vids... will look at them now.
 
^ great post!

I wish this point was more intuitive. Your positions need to be good ALL DAY. It's no good trying to achieve a properly braced and neutral spine in the gym when you ALL of the rest of your time in terrible positions. You learn how to use your body by accumulating time doing certain movements, and if the vast majority of your time is spent trashing your poor soft tissues with poor positions then you are fighting a battle you cant win.
 
That may have been a joke, but I genuinely think it should be. It's so easy to correct issues when you haven't been doing something wrong for tens of thousands of reps. It makes me sad when I see children walking with dumped arches :( The poor little guys are destined to have back and knee pain.

Oh yeah, don't buy your kids **** shoes, you horrible bar stewards :mad:
 
icecold said:
That may have been a joke, but I genuinely think it should be. It's so easy to correct issues when you haven't been doing something wrong for tens of thousands of reps. It makes me sad when I see children walking with dumped arches :( The poor little guys are destined to have back and knee pain.

Oh yeah, don't buy your kids **** shoes, you horrible bar stewards :mad:
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Why do you think I'm teaching my kids to lift? :D
 
icecold said:
That may have been a joke, but I genuinely think it should be. It's so easy to correct issues when you haven't been doing something wrong for tens of thousands of reps. It makes me sad when I see children walking with dumped arches :( The poor little guys are destined to have back and knee pain.

Oh yeah, don't buy your kids **** shoes, you horrible bar stewards :mad:
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No joke. I'd hazard at a guess my shoulder wouldn't be so jacked up if I was made aware of it's importance earlier.
 
mrthingyx said:
Why do you think I'm teaching my kids to lift? :D
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How is that going?

Start a blog! Probably only I will read it...
Delvis said:
No joke. I'd hazard at a guess my shoulder wouldn't be so jacked up if I was made aware of it's importance earlier.
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Almost certainly. The problem is that the amount of people in the country who could notice and correct these issues is less than 100, probably a lot less.
 
Heh - it was a single attempt, but they kind of got the idea.

I will be making sure we try it at least once a week whilst they watch daddy "do his exercises."

It's pretty rudimentary at this point (i.e. just keeping their attention), but I'm determined to keep it up. :D
 
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