Squats and lordosis
yirara
Posts: 9,993 Member
I'm looking for some technical advise for doing squats with a lordosis.
I'm generally very flexible. As a kid I could bend over backwards and reach the ground. Well, I don't really manage that anymore, but my lower back is still very bendable backwards, and hardly foreward.
This combination makes it difficult for me to keep my back in neutral. In squats, I'm nearly placing my upper body on my knees as I'll otherwise bend my back backwards only and the pelvis remain leaned forward. Imagine a near-90 degree angle in a down position. Not good! I injured my nerves down there before from trying to do squats without upper body on my knees. And I had not reached a weight yet where it got heavy
Generally, my lower back muscles are not too bad compared to my abs. I can do hyperextensions and similar exercises with decent weights. My abs however remain a problem, partly also because I cannot really roll upwards into a situp or similar. If for some reason I have to stop working out for a while, my abs are the first to get weak, and the last to get useful again.
I'm generally very flexible. As a kid I could bend over backwards and reach the ground. Well, I don't really manage that anymore, but my lower back is still very bendable backwards, and hardly foreward.
This combination makes it difficult for me to keep my back in neutral. In squats, I'm nearly placing my upper body on my knees as I'll otherwise bend my back backwards only and the pelvis remain leaned forward. Imagine a near-90 degree angle in a down position. Not good! I injured my nerves down there before from trying to do squats without upper body on my knees. And I had not reached a weight yet where it got heavy
Generally, my lower back muscles are not too bad compared to my abs. I can do hyperextensions and similar exercises with decent weights. My abs however remain a problem, partly also because I cannot really roll upwards into a situp or similar. If for some reason I have to stop working out for a while, my abs are the first to get weak, and the last to get useful again.
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Replies
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Go and see a sports physio. Exercise with something as significant as lordosis probably isn't something a few randomers on a forum should be advising.
With regards to ab work and lack of flexion, you're probably better off avoiding flexion based exercises anyway. Look at trunk stability exercises like planks and roll-outs.0 -
Yes, that would be the obvious thing. But I'm currently not in a western country and don't have access to a sportsphysio or a trainer. My lower back is ok again, after pausing for a few weeks (and being on vacation anyway) so I'm willing to try again. I seem to be doing fine when doing sumosquats with kettlebells or dumbbells, but I don't have access to heavier kettles or dumbbells. Might there be something I could try with the barbell?
I've been doing cats backs and situps for a few days now and seem to be able to at least roll again. Looks like I didn't lose everthing during my break
No back pain there. 0
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