Best stretches for squats

[ronin17]

did the usual warmup, bar no plates, stretched hammys, did foam roller.

End of second set 225x10 the muscles that run vertical along our spines are cramping up going into my hips. Mostly left side.

Any tips?? Thanks in advance.

 

[franchise24]

did the usual warmup, bar no plates, stretched hammys, did foam roller.

End of second set 225x10 the muscles that run vertical along our spines are cramping up going into my hips. Mostly left side.

Any tips?? Thanks in advance.

It might be your piriformis. Foam rolling your upper hamstrings and upper glutes might help. Also stretching the hammies and many times if your hip flexors are tight you can develop issues in the area you are feeling discomfort in.

 

[Eman]

Are you wearing a belt?

 

[ronin17]

Are you wearing a belt?

I wasnt. I only put it on after 285.
Mistake?

 

[Eman]

I wasnt. I only put it on after 285.
Mistake?

Not necessarily... Just trying to get an idea of what is going on.

Can you post a generic pic of a back with a circle where the muscle is bothering you? Not sure if it's upper or lower.

 

[ronin17]

It stasts up and down the left side of my spine at the bottom of my rib cage then radiates into my hips.
Any ideas at @Eman @insaiyan93 @Perrin Aybara

 

[insaiyan93]

It stasts up and down the left side of my spine at the bottom of my rib cage then radiates into my hips.
Any ideas at @Eman @insaiyan93 @Perrin Aybara

View attachment 55726

I get tight there the day after doing powercleans, usually do my normal foam rolling, and then really target the problem areas with a lacross ball, i do it daily not just when it flares up and it usually keeps it at bay.

Idk one of the other fellas may have a better answer.
@RodgerThat knows alot more about this stuff then i do.

 

[ronin17]

I get tight there the day after doing powercleans, usually do my normal foam rolling, and then really target the problem areas with a lacross ball, i do it daily not just when it flares up and it usually keeps it at bay.

Idk one of the other fellas may have a better answer.
@RodgerThat knows alot more about this stuff then i do.

I was proud of myself for really stretching and it still got really tight on me. I even did the foam roller.
thx!

 

[Eman]

It stasts up and down the left side of my spine at the bottom of my rib cage then radiates into my hips.
Any ideas at @Eman @insaiyan93 @Perrin Aybara

View attachment 55726

It's most likely a problem with your technique and not inadequate stretching.

Take a video of yourself squatting and see if you round your back at all and/or tuck your butt in at the bottom.

You can watch the path of the bar as well to see if it's tracking correctly.

You also might just need some extra water.

 

[Perrin Aybara]

Is it maybe just your lower back getting fatigued? My lower back burns more from high bar squats than it does from doing deadlift for some reason.

 

[GeorgeForemanRules]

did the usual warmup, bar no plates, stretched hammys, did foam roller.

End of second set 225x10 the muscles that run vertical along our spines are cramping up going into my hips. Mostly left side.

Any tips?? Thanks in advance.

My advice is try to squat more then a teenage girl tiny.

 

[ronin17]

My advice is try to squat more then a teenage girl tiny.

Wow, im flattered your trolling my threads now. Please dont masturbate to my photo. I dont approve.

 

[Les]

Wow, im flattered your trolling my threads now. Please dont masturbate to my photo. I dont approve.

I'd guess that ship has already sailed.

 

[ronin17]

I'd guess that ship has already sailed.

Oh no. Thanks for that!

 

[GeorgeForemanRules]

I remember the first time I squatted 225x10, I was 13 years old.

 

[Gbro]

Was that the same day your coach sodomized you?

 

[Cownan]

Im going to agree with Eman on the form. Just use your phone or whatever and video from the side to see how form is. If form is on then its just weak or fatigued back muscles. Post the video if you want. Lots of good lifters here who could tweak something if need be

 

[Giggidy2013]

It stasts up and down the left side of my spine at the bottom of my rib cage then radiates into my hips.
Any ideas at @Eman @insaiyan93 @Perrin Aybara

View attachment 55726

Ive had the same issue a few times stretching and getting deep tissue massages have helped. Aswell as you tube videos

 

[Spins]

It stasts up and down the left side of my spine at the bottom of my rib cage then radiates into my hips.
Any ideas at @Eman @insaiyan93 @Perrin Aybara

View attachment 55726

When lowering at the bottom do you butt wink(tuck your hips under) and when you come up have someone watch do you shift to favor one side to get momentum, easily fixed problem, roll the front of your lower leg the anterior tibialis, stretch your psoas and glutes, do some unilateral work like Bulgarian split squats to shore up imbalances and you should fix it right up

 

[Munky]

I had a similar problem so I went to physio, they found two compressed discs in my lower left back but the pain shot up and down from shoulder to legs , they said at physio my squating techniques sucked they said I was letting my knees fall in so they tied a rubber band around my knees then made me squat she said my hips were weak as well and form was not good so they said nothing but body weight squats till I got better and I ran deca with test 400 no more pain but I only squat once a week I used to do the 100squats a day thing for months