squat - lower back pump pain.

[mikegilbert1986]

so I've ben putting a lot of work in getting my squat up, doing a lot of pyramid training working up to triple/double/singles then drop setting back down just really putting everything i have to get my squat strenth up to some srs weight.my lower back has ben getting a srs pump /sore then through out the day its sore like as of i did deads. i squat deep as hell not sure if i should try squatting parallel or what. i feel my form is good my lower end is sore as all hell from legs yesterday, lower back not at all its just for hours after squatting. im probly banging out around 7-8 sets.






i deadlift a lot more then i squat. wondering if this is somewhat norm or what?

[Khazima]

Yeah it's normal especially if you're low bar squatting. The lower back is a major contributor to the squat so it's expected to get sore/pumped there after/during some volume work.

It's definitely not normal to deadlift more than squat, it's a lot harder to recover from deadlifts than it is squats especially for the CNS. Personally i squat about 2.5x more than i deadlift in total volume, a good ratio would generally be 2:1. When i squat 3x per week i still only deadlift once, total volume end out being more like 4:1.

Also, bigger squat = bigger deadlift but a bigger deadlift doesn't necessarily mean a bigger squat.

The squat carries over to the deadlift massively but not nearly as much the other way around.

[mikegilbert1986]

Yeah it's normal especially if you're low bar squatting. The lower back is a major contributor to the squat so it's expected to get sore/pumped there after/during some volume work. It's definitely not normal to deadlift more than squat, it's a lot harder to recover from deadlifts than it is squats especially for the CNS. Personally i squat about 2.5x more than i deadlift in total volume, a good ratio would generally be 2:1. When i squat 3x per week i still only deadlift once, total volume end out being more like 4:1. Also, bigger squat = bigger deadlift but a bigger deadlift doesn't necessarily mean a bigger squat. The squat carries over to the deadlift massively but not nearly as much the other way around.

yes this is why i really want to get my squat up i mean my legs are up to par but ive built them with other pressing exercises that really don't carry over to squatting. so ive ben deadlifting weekly for years and i always loves the exercises. perhaps if i did parallel i can ramp up in weight faster. it feels easier to go deep though cause of that fact you use the glutes to shoot out the hole.

[Khazima]

yes this is why i really want to get my squat up i mean my legs are up to par but ive built them with other pressing exercises that really don't carry over to squatting. so ive ben deadlifting weekly for years and i always loves the exercises. perhaps if i did parallel i can ramp up in weight faster. it feels easier to go deep though cause of that fact you use the glutes to shoot out the hole.

Using the stretch reflex is just part of raw squatting, very useful i might add. Instead of squatting a different way, continue to squat like that (since you describe a proper raw squat) and use variations after your main squatting/on a second or third squat day however many you do. Like a pause squat or a box squat.

Basically if you want to get your squat up, squat more.

[JohnnyJim]

so I've ben putting a lot of work in getting my squat up, doing a lot of pyramid training working up to triple/double/singles then drop setting back down just really putting everything i have to get my squat strenth up to some srs weight.my lower back has ben getting a srs pump /sore then through out the day its sore like as of i did deads. i squat deep as hell not sure if i should try squatting parallel or what. i feel my form is good my lower end is sore as all hell from legs yesterday, lower back not at all its just for hours after squatting. im probly banging out around 7-8 sets.






i deadlift a lot more then i squat. wondering if this is somewhat norm or what?

This is very normal. Feeling things in your knee and back is very very normal when squatting heavy.

There was a time in my life when, whether it was caused by too much squats or not, I would feel like somebody was stabbing me on my lower back and twisting the knife in weird angles. But I sucked it up and did more extreme squatting for 5 more months and never injured anything. The pain never got worse.

My best ATG squat then was 335 or 345. I couldn't remember.

Knee was giving me problems too. The things I felt weren't muscle soreness, they were legit PAIN. But I pulled through without injuries.



My opinion is that as long as your form is tight, the pain is not debilitating, and your max squat is under 400 pounds, you will be fine.

Squats are one of those things that you can tie up and abuse like a submissive slut and still somehow love you for it.

[Boozer35]

Low back pumps from squats are usualky caused by tight hamstrings and glutes. Do some dynamic stretching, mobility work, foam rolling, and if you're masochistic take a lacrosse ball on the ground and Kay on it on your upper outer glute area. Go around in circular and back and forth motions to loosen the muscle. It will hurt like hell but helps relieve some of the pain.

[Buster Brown]

I just bend over and try to touch my toes between sets and hold it. This seems to do the trick or at least give some relief before the next set. Simple to do and you don't have to leave the area you are training in.