This is a truly helpful video that I fully appreciate as I’ve already made some of these changes to my own workouts due to a couple lumbar herniated discs I have. Definitely works!
The Lat engagement exercise with the bands is brilliant!! I sometimes struggle to explain to my student athletes at school understand what this should feel like and I think this will be the ticket! Thanks for consistently delivering helpful and practical content!
If you use your lats in a deadlift you’ll have bloody shins all day long. This is an overcue and the exercise builds endurance in the low back with an RDL like position. That’s all. The lats extend and rotate the GH joint. It’s a tertiary exercise with a secondary gain. Strong lats don’t get the bar off the ground.
@@robbyhoffmann2975 I agree that strong lats don't get the bar off the ground. However, engaging lats definitely helps keep your spine in a better neutral position. I find that the athletes that I frequently work with tend to let their shoulders round forward when they start the lift (then subsequently their back rounds...). This is just another tool that I can use to get my athletes feel how their body position should be during the execution of the lift.
I read your Squat Bible and it helped me massively after a low back injury. I went from a post injury stride length of around 18 inches to full recovery in around a year total, with daily practicing of the techniques outlined in the book. So.. thanks for that. I'm not a fat, lazy, couch potato after sitting on my ass for a year but watching this video has motivated me to get my ass back in gear and get back to lifting. Looking forward to reading Milo.
Geez, I can't get enough of your videos. All these ques I've practiced, but when fatigue sets in, it went right out of the window for me. You need to partner with dr. Mike Israetel from rp strength and create warm up, rehab, technique programs. It's honestly gold once you've been in the gym long enough or have gone through doctor and chiropractic bs.
You need more volume with a neutral spine so get on a Roman chair and do some barbell rows to build up your low back endurance ( not strength) under load.
@@JesusP7 strength is force production which would suggest movement. If your back moves you are using it to lift. Don’t. Set it keep it there then provide an external load similar to the rep ranges you deadlift at and linear progress. Don’t do these before deadlifts because it will interfere with your work sets.
Would love if you could do a video on sleeping and and recommendations for posture when sleeping. I often wake up with upper back and neck soreness in the morning. Especially after squatting or deadlifitng heavy the day before.
Wish there was more Physical Therapy guys like you. Who actually just take the time and get know their clients instead of just assuming what might be wrong. My current PT guy he’s a good guy but he doesn’t do any of that. He thinks my low back pain is mainly weak stabilizers and a spinal disc issue he only massages the low back and glutes to try to get them to be locked on and firing and tight.
This is timely cuz i came into my deadlifting routine with lower back pain i stuck it out focus on form with moderate to heavy weight i always wear a belt. Thankyou! Could be from all the shovelin snow in NY.
Fantastic work. These videos are invaluable. I am wondering why you did not address with her that her deadlift is starting from more of a squat position and is therefore not a proper deadlift but more of a squat.
i would flyout tomorrow if we could fix my back pain, i squat and deadlift and train regularly, but im limited to to the compression on my disc on anything over 400lbs. the strength is there, my back does not allow it, do i just keep on training through it and my body will adapt?
To a degree. Dr. Stuart McGill has said in multiple interviews that not only do we need the strength of our body to lift, but we have to build up the resilience within our spines to handle such loads. Today may be 400 pounds, next month 415, so on so forth. Continue with the basics of core stability and working in pain free ranges. Attempting to work through pain, especially with the spine, can lead to chronic pain. The spine can become sensitive and when it gets into that state, today 400 aggravates it, but tomorrow it will be 385, 365, so on so forth because less and less input will be required to aggravate it. Spine pain is a tricky thing.
Hey, could you please do a video talking about extortion headaches? I'm suffering from them lately and it would be really helpful Really great content Keep it up Congrats
Before my lower back pain started, I was able to lift up to 500kg. Then one day I lift an automatic gear box from a porsche my self about 90kg, and my back made a sound like breaking a cucumber..since that day i cant lift anything above 40kg, this pain is so strong that i cant breath.
If you are doing that many reps then you don't need to brace that hard. Think of it like a sliding scale, a 1RM requires 100% brace, a 6RM may only require an 80% brace. Kubuki have a good video on the concept. Focusing on bracing too hard for too long could actually be a bad thing, as you could lose concentration for the actual lift.
Such an informative video! Thanks! Would you recommend this tensioning of the body rather than dipping the hips down and going for a more explosive pull when deadlifting? Or perhaps learning to do the former before the latter?
This is amazing. Can someone tell me what's the person that teaches this? I need this so much. You are not a chiropractor are you? Thanks for your reply.
Im 16 years old and I tried to deadlift 70kg withoug knowledge or warmup and now I have explosive back pain what do I do? Is my back destroyed for the rest of my life? 😔
Hey Aaron, thank you for your videos. As an athlete this actually really helps. Anyhow, for the plate assisted hinge can I replace the plate with one of my hard cover anatomy text book?
How about squatting with lower back pain? I’ve pretty much given up squatting (my favorite lift) because my back can’t seem to take the load any more 😢
If you are engaging your lower back that much when squatting then you likely need to change your technique. Allowing the legs to open from the groin like Ed Coan says, will bring the adductors into play, and shorten the distance between the knee and the hip, meaning that you should be able to stay more upright when you squat. Practicing this with front squats is likely what I'd do if you were my client. Best of luck.
How would you assess someone with dropped arches, I’ve been dealing with this for a while now. My main concern is my deadlift, dealing with a lot of low back and hip pain. Would love some suggestions!
Why when i Squad the bar is not symetrical on my back?? I things that my technique its good but on my back even befote i start the Squad the bar is inclined. How can i fixed it
A minute in and I can tell you she used to wear her belt waaaay too tight. No way you can brace properly with a belt that tight. Not to mention many people place their belt too low and it stops them from having a natural lumbar curve
If im having pain with stiff leg dead lifts and want to see someone that does what you do, do all PTs work this way? I wish I was in your state to work with you
Hips too low, bar to forward, knees to forward. Terrible deadlift. You are turning deadlifts into squats hence” squat the bar down.” RDL tibia stays perpendicular. No knee slide forward. Now the barbell starts to far forward leading into the second rep. If the knees don’t get out of the way first when you begin to lift the bar path goes forward then back ( undressing over the knees) not straight up. She is not injured, her mechanics are garbage, and pulling 135 pain free is not an accomplishment. Quit turning deadlifts into squats.
Shes more jacked than he is. I garantee her back is still not right. Has nothing to do with mechanics and all to do with not getting enough ev olive oil, praise lord jesus christ!
It looks like she has a weak lower back and just avoid loading it with this very low hips setup for the lift... I think she needs to do starting strength and get strong where it matters...
Please do not do videos with those stupid masks ! I will come back on your chanel when you will take it of, I have enough with all this zombies in the street !
You cant imagine how helpfull your videos are. Please never stop educating us Aaron
I'm so glad you're enjoying the content I make! Thank you for the support
@@SquatUniversity People like you are why LeBrons exist.
This is world-class physical therapy for free. This channel is deserving of far more attention than what it currently has.
This is a truly helpful video that I fully appreciate as I’ve already made some of these changes to my own workouts due to a couple lumbar herniated discs I have. Definitely works!
I'm glad this video could be so helpful!
This stuff is amazing mate, full respect for sharing this to the fitness community without charging people
Awesome Job Dr. Aaron ! Never stop making these, you're helping millions.
Thank you!
Your teaching is by far the best in youtube together with jeremy ethier
The Lat engagement exercise with the bands is brilliant!! I sometimes struggle to explain to my student athletes at school understand what this should feel like and I think this will be the ticket! Thanks for consistently delivering helpful and practical content!
If you use your lats in a deadlift you’ll have bloody shins all day long. This is an overcue and the exercise builds endurance in the low back with an RDL like position. That’s all. The lats extend and rotate the GH joint. It’s a tertiary exercise with a secondary gain. Strong lats don’t get the bar off the ground.
@@robbyhoffmann2975 I agree that strong lats don't get the bar off the ground. However, engaging lats definitely helps keep your spine in a better neutral position. I find that the athletes that I frequently work with tend to let their shoulders round forward when they start the lift (then subsequently their back rounds...). This is just another tool that I can use to get my athletes feel how their body position should be during the execution of the lift.
I feel like I have similar deadlifting problems like her and now I understand how I can get better, thanks a lot for all the explanations!
Love the content, so much resourceful and helps me be aware of even minor pains while lifting.
I read your Squat Bible and it helped me massively after a low back injury. I went from a post injury stride length of around 18 inches to full recovery in around a year total, with daily practicing of the techniques outlined in the book. So.. thanks for that. I'm not a fat, lazy, couch potato after sitting on my ass for a year but watching this video has motivated me to get my ass back in gear and get back to lifting. Looking forward to reading Milo.
Brilliant. I consulted with Dr. McGill many years ago for my back and learned the big 3 and the hip airplane from him.
That's awesome Chris! Stu is the man!
Pure gold ad always! Dr.Aaron's guidelines has eliminated my sore hips when squatting 💪💪
Thank you!
I also had some lower back pain.. I tried the lat engagement thing and the pain is gone. Thank you so much
As a PT I find this channel as a gold mine 🙏
5 stars!!!! Step by step & clear to hear what your q’ing her with... 👍👍
Geez, I can't get enough of your videos. All these ques I've practiced, but when fatigue sets in, it went right out of the window for me. You need to partner with dr. Mike Israetel from rp strength and create warm up, rehab, technique programs. It's honestly gold once you've been in the gym long enough or have gone through doctor and chiropractic bs.
Right now dealing with this problem, due to a deadlift gone wrong (not enough tension on my back). Your channel been helping me alot!
I'm so glad to help!
You need more volume with a neutral spine so get on a Roman chair and do some barbell rows to build up your low back endurance ( not strength) under load.
@@robbyhoffmann2975 thank you. I do notice that i have a strong back but not a resistant one (with 5 deadlifts i lose form). I shall look into that.
@@JesusP7 strength is force production which would suggest movement. If your back moves you are using it to lift. Don’t. Set it keep it there then provide an external load similar to the rep ranges you deadlift at and linear progress. Don’t do these before deadlifts because it will interfere with your work sets.
Very helpful indeed. Actually, I haven't found such a detailed explanation anywhere else. Thank you.
You are the best bro 💪 Hi from Slovakia 🇸🇰 If you know where it is 😅 Thanks 💪 please never stop 💪💪💪💪💪
Duuuuuude I’ve exactly the same issue as her and my deadlift stance and grip exactly the same lol!!! This is so helpful!!!!
Ty so much!!!
Very useful techniques for improvement of lower back pain relief. Thank you 🙏🏻 kind regards
Would love if you could do a video on sleeping and and recommendations for posture when sleeping. I often wake up with upper back and neck soreness in the morning. Especially after squatting or deadlifitng heavy the day before.
I'll see what I can do!
Sleep on the floor
Wish there was more Physical Therapy guys like you. Who actually just take the time and get know their clients instead of just assuming what might be wrong. My current PT guy he’s a good guy but he doesn’t do any of that. He thinks my low back pain is mainly weak stabilizers and a spinal disc issue he only massages the low back and glutes to try to get them to be locked on and firing and tight.
Always the best content ❤️❤️❤️
This is timely cuz i came into my deadlifting routine with lower back pain i stuck it out focus on form with moderate to heavy weight i always wear a belt. Thankyou! Could be from all the shovelin snow in NY.
Should have watched this video before my injury 😭
Excellent content. It's always helpfull to improve the techique. New suscriber here. Greetings from Argentina 🇦🇷💪!!
I really appreciate this video! Can you please do a Sumo deadlift version? I majorly use sumo and sometimes cause lower back pain ~ Thanks in advance!
You bet!
Fantastic work. These videos are invaluable. I am wondering why you did not address with her that her deadlift is starting from more of a squat position and is therefore not a proper deadlift but more of a squat.
i would flyout tomorrow if we could fix my back pain, i squat and deadlift and train regularly, but im limited to to the compression on my disc on anything over 400lbs. the strength is there, my back does not allow it, do i just keep on training through it and my body will adapt?
To a degree. Dr. Stuart McGill has said in multiple interviews that not only do we need the strength of our body to lift, but we have to build up the resilience within our spines to handle such loads. Today may be 400 pounds, next month 415, so on so forth.
Continue with the basics of core stability and working in pain free ranges. Attempting to work through pain, especially with the spine, can lead to chronic pain. The spine can become sensitive and when it gets into that state, today 400 aggravates it, but tomorrow it will be 385, 365, so on so forth because less and less input will be required to aggravate it. Spine pain is a tricky thing.
@@DrAlexStrahle so so true
Hey, could you please do a video talking about extortion headaches?
I'm suffering from them lately and it would be really helpful
Really great content
Keep it up
Congrats
Before my lower back pain started, I was able to lift up to 500kg.
Then one day I lift an automatic gear box from a porsche my self about 90kg, and my back made a sound like breaking a cucumber..since that day i cant lift anything above 40kg, this pain is so strong that i cant breath.
Hi Dr Aaron, what can I do if I often run out of breathe from tightening my muscles too much during a lift?
As a result I can't do many reps.
If you are doing that many reps then you don't need to brace that hard.
Think of it like a sliding scale, a 1RM requires 100% brace, a 6RM may only require an 80% brace.
Kubuki have a good video on the concept.
Focusing on bracing too hard for too long could actually be a bad thing, as you could lose concentration for the actual lift.
Such an informative video! Thanks! Would you recommend this tensioning of the body rather than dipping the hips down and going for a more explosive pull when deadlifting? Or perhaps learning to do the former before the latter?
This is amazing. Can someone tell me what's the person that teaches this? I need this so much. You are not a chiropractor are you? Thanks for your reply.
Im 16 years old and I tried to deadlift 70kg withoug knowledge or warmup and now I have explosive back pain what do I do? Is my back destroyed for the rest of my life? 😔
Great instructions
Hey Aaron, thank you for your videos. As an athlete this actually really helps. Anyhow, for the plate assisted hinge can I replace the plate with one of my hard cover anatomy text book?
That helped me a lot, thank you very much. :-)
How about squatting with lower back pain? I’ve pretty much given up squatting (my favorite lift) because my back can’t seem to take the load any more 😢
If you are engaging your lower back that much when squatting then you likely need to change your technique.
Allowing the legs to open from the groin like Ed Coan says, will bring the adductors into play, and shorten the distance between the knee and the hip, meaning that you should be able to stay more upright when you squat.
Practicing this with front squats is likely what I'd do if you were my client.
Best of luck.
try front squats
Great content thanks! Whats the brand of that mat with the lines on please?
Awesome
Hi sir giv some tips t over lower back pain I get lower back pain wen ever do fitness
How would you assess someone with dropped arches, I’ve been dealing with this for a while now. My main concern is my deadlift, dealing with a lot of low back and hip pain. Would love some suggestions!
I have better mobility because of this videos! :3 thanks #squatuclub
please make a video about knee pain when i do lunges 😥
Why when i Squad the bar is not symetrical on my back?? I things that my technique its good but on my back even befote i start the Squad the bar is inclined. How can i fixed it
If it is higher on one side than the other, likely a shoulder or scapular issue.
It's almost as the excercise is the set up creating all that tension that the lift is just inevitable because you have to realease all that tension
Okay... Where do I get a coach like this?
I am having lower back sensation following the movement at 5:30.
Is that Tuco from breaking bad @8:21?
A minute in and I can tell you she used to wear her belt waaaay too tight. No way you can brace properly with a belt that tight. Not to mention many people place their belt too low and it stops them from having a natural lumbar curve
If im having pain with stiff leg dead lifts and want to see someone that does what you do, do all PTs work this way? I wish I was in your state to work with you
No, they DEFINITELY do not 😄
Look on the 'Clinical Athlete' website, Quinn has a list of decent therapists all over the US
How can I hook up with you to help me with this
Where are you located at ?
St. Louis at SSM Physical Therapy
GOLDMINE BRUH..
Amazing content as always, but lifting in a mask????
bulding disc pain is the most overdiagnosed thing I've ever seen. this pain is caused by mechanical issues
thick
Why would someone power lift with a degenerative spine in the first place?
As a so called power lifter she did a horrible RDL.
Hips too low, bar to forward, knees to forward. Terrible deadlift. You are turning deadlifts into squats hence” squat the bar down.” RDL tibia stays perpendicular. No knee slide forward. Now the barbell starts to far forward leading into the second rep. If the knees don’t get out of the way first when you begin to lift the bar path goes forward then back ( undressing over the knees) not straight up. She is not injured, her mechanics are garbage, and pulling 135 pain free is not an accomplishment. Quit turning deadlifts into squats.
Glad someone sees this. Bunch of kiss asses on here.
Shes more jacked than he is. I garantee her back is still not right. Has nothing to do with mechanics and all to do with not getting enough ev olive oil, praise lord jesus christ!
Her hips are too low on the start. This was a terrible lesson in deadlifting.
Does she have an instagram?
Get your knees out of the way. The deadlift is a hip hinge not a squat.
It looks like she has a weak lower back and just avoid loading it with this very low hips setup for the lift... I think she needs to do starting strength and get strong where it matters...
This is golden advice. Step one - learn to deadlift. That’s it. No more steps. Now linear progress and get practical programming.
My back hurts when I deadlift
Academy of surgeons wants to bad these videos from TH-cam.
Her grip and rip / yankig style is cringe
Thank you Alex, very cool!
virtue signaling with the masks
She going to faint and drop the weight on herself with that mask
Ok, the dust masks are just stupid
So the two of you people with masks do you guys follow independent scientific researchers or you follow politically motivated scientific researchers?
Please do not do videos with those stupid masks ! I will come back on your chanel when you will take it of, I have enough with all this zombies in the street !
I hate it with a passion, but maybe legislation where he is requires it for him to practice?
Can you help ?what if pain comes when you push down on chair 🥲 it's been days I have been suffering from this lower back pain 😣😣