Core strength and lifting heavy

chocolatecroissant

I want to progress my strength work to more heavy lifting but find that my lower back hurts whenever I increase my weights. This has made me a bit fearful of lifting heavy. Should I focus on core strength first? What are other people's experiences?

meshashesha2012

check your form.

Sarauk2sf

What lifts are you doing and what type of hurt?

Ainar

That should be obvious. YES, you should focus on core strength first! Don't even think to move heavy free weights if your core is weak. That's just silly man, you don't want to get injured. You can use machines what isolates muscles or exercises what does not require any core strength. But until you have strong core stay away from heavy compound exercises such as squats for your own good.

meshashesha2012

^ say what now? compound lifts are among the best and most effective ways to develop core strength.

on a good deadlift day my core feels like i;ve done 4 minutes worth of planking

Sarauk2sf

That should be obvious. YES, you should focus on core strength first! Don't even think to move heavy free weights if your core is weak. That's just silly man, you don't want to get injured. You can use machines what isolates muscles or exercises what does not require any core strength. But until you have strong core stay away from heavy compound exercises such as squats for your own good.

Terrible advice. The best way to strengthen you core is to DO compound lifts. How on earth are you going to strengthen your core doing iso lifts that do not involve it?

Do you even lift?

KarenJanine

I want to progress my strength work to more heavy lifting but find that my lower back hurts whenever I increase my weights. This has made me a bit fearful of lifting heavy. Should I focus on core strength first? What are other people's experiences?

If it's just muscle ache then it's DOMs. I get them in my lower back having only recently started doing deadlifts. Initially they lasted 3 or 4 days now they subside after just 1 or 2 days. However if it's back pain you're getting then that could be something very different.

If your core really is very weak then you may need to be a bit slower with adding weight to give it time to catch up, but deadlifts and squats are great for the core so don't let that stop you doing them, even if it means sticking to lower weights for a while.

Ainar

That should be obvious. YES, you should focus on core strength first! Don't even think to move heavy free weights if your core is weak. That's just silly man, you don't want to get injured. You can use machines what isolates muscles or exercises what does not require any core strength. But until you have strong core stay away from heavy compound exercises such as squats for your own good.

Terrible advice. The best way to strengthen you core is to DO compound lifts. How on earth are you going to strengthen your core doing iso lifts that do not involve it?

Do you even lift?

That's true, but you miss the point. What I'm sayin' is that he should not go heavy on them. He gonna snap some **** up if his back hurts, is weak and can't handle that...

chocolatecroissant

I have also heard that compound movements are amazing all round strengtheners including for core strength. I think that form may be an issue as my OH points that out if he's around when I'm trying to lift. I get a sore pulling in my lower back if I try to lift heavy so it's not DOMS (although I get that too :-))

Sarauk2sf

That should be obvious. YES, you should focus on core strength first! Don't even think to move heavy free weights if your core is weak. That's just silly man, you don't want to get injured. You can use machines what isolates muscles or exercises what does not require any core strength. But until you have strong core stay away from heavy compound exercises such as squats for your own good.

Terrible advice. The best way to strengthen you core is to DO compound lifts. How on earth are you going to strengthen your core doing iso lifts that do not involve it?

Do you even lift?

That's true, but what I'm sayin' is that he should not go heavy on them. He gonna snap some **** up if his back hurts, is weak and can't handle that...

Your post implied that SHE should stick to machines and do iso work that did not involve her core and to stay away from squats for example.

Sarauk2sf

I have also heard that compound movements are amazing all round strengtheners including for core strength. I think that form may be an issue as my OH points that out if he's around when I'm trying to lift. I get a sore pulling in my lower back if I try to lift heavy so it's not DOMS (although I get that too :-))

Check out you tube for your form - Mark Rippetoe has a bunch of vids. Keep light until you get your form down.

Ainar

That should be obvious. YES, you should focus on core strength first! Don't even think to move heavy free weights if your core is weak. That's just silly man, you don't want to get injured. You can use machines what isolates muscles or exercises what does not require any core strength. But until you have strong core stay away from heavy compound exercises such as squats for your own good.

Terrible advice. The best way to strengthen you core is to DO compound lifts. How on earth are you going to strengthen your core doing iso lifts that do not involve it?

Do you even lift?

That's true, but what I'm sayin' is that he should not go heavy on them. He gonna snap some **** up if his back hurts, is weak and can't handle that...

Your post implied that SHE should stick to machines and do iso work that did not involve her core and to stay away from squats for example.

Really? Well, sorry for misunderstanding then. I meant stay away from HEAVY weights for core not weights at all. I though I expressed myself clearly but then again, English is not my native language...

And sorry I though she's a male... lol.

Sarauk2sf

That should be obvious. YES, you should focus on core strength first! Don't even think to move heavy free weights if your core is weak. That's just silly man, you don't want to get injured. You can use machines what isolates muscles or exercises what does not require any core strength. But until you have strong core stay away from heavy compound exercises such as squats for your own good.

Terrible advice. The best way to strengthen you core is to DO compound lifts. How on earth are you going to strengthen your core doing iso lifts that do not involve it?

Do you even lift?

That's true, but what I'm sayin' is that he should not go heavy on them. He gonna snap some **** up if his back hurts, is weak and can't handle that...

Your post implied that SHE should stick to machines and do iso work that did not involve her core and to stay away from squats for example.

Really? Well, sorry for misunderstanding then. I meant stay away from HEAVY weights for core not weights at all. I though I expressed myself clearly but then again, English is not my native language...

And sorry I though she's a male... lol.

It's all good

IronSmasher

I have also heard that compound movements are amazing all round strengtheners including for core strength. I think that form may be an issue as my OH points that out if he's around when I'm trying to lift. I get a sore pulling in my lower back if I try to lift heavy so it's not DOMS (although I get that too :-))

Check out you tube for your form - Mark Rippetoe has a bunch of vids. Keep light until you get your form down.

Form form form, but also try out some weight free back extensions, and check they don't hurt.

DavPul

That should be obvious. YES, you should focus on core strength first! Don't even think to move heavy free weights if your core is weak. That's just silly man, you don't want to get injured. You can use machines what isolates muscles or exercises what does not require any core strength. But until you have strong core stay away from heavy compound exercises such as squats for your own good.

Terrible advice. The best way to strengthen you core is to DO compound lifts. How on earth are you going to strengthen your core doing iso lifts that do not involve it?

Do you even lift?

That's true, but what I'm sayin' is that he should not go heavy on them. He gonna snap some **** up if his back hurts, is weak and can't handle that...

Your post implied that SHE should stick to machines and do iso work that did not involve her core and to stay away from squats for example.

You're already in a hole; stop digging. From what the OP is saying, it sounds like form is the main issue. Heavy is a relative term and whether male or female, not going heavy won't prevent injury if the lifters form is bad. He or she is not going to better at squats, nor develop the core strength for squats, by staying away from squats.

A person can hurt their back picking up a pack of matches if their form is off. My advice to the OP is to check her form on all lifts, not just the ones where she feels pain. Especially since she said someone who has seen her lift has questioned it. Lower the weights, get the form right, increase the weight slowly and safely

DavPul

^^^this post was directed at Ainar, whose advice was incorrect, not Sara, who was correcting him

nexangelus

The only lift to cause back pain (and it was just a dull muscle ache) was the deadlift when I started out. I was doing it all wrong...as others have said check your form and practice...it does get better...if the pain is severe, then that is not good, but dull muscle aches wear off in a couple of days.

sarahrbraun

I want to progress my strength work to more heavy lifting but find that my lower back hurts whenever I increase my weights. This has made me a bit fearful of lifting heavy. Should I focus on core strength first? What are other people's experiences?

Maybe take a little longer at each weight? And have someone periodically check your form to make sure it is OK. I am very wary of having bad form, so I have really appreciated it when the trainer and fitness monitor walk by when I am squatting and give me a thumbs up. It lets me know that I am doing fine.

everything I have read says that compound lifts are the best for developing core strength. I hope they are correct, "cause I am starting out with almost NO core strength.

Occasionally I will have some achy lower back pain after lifting, but it doesn't last long. The first time or two that I deadlifted, I had an achy lower back, but after I squatted, it was fine!

n0ob

Yes, if you squat wrong it ****s things up. If you squat correctly, those same ****ed-up things will un**** themselves."

Mark Rippetoe

neverstray

Just go slow. Very slow. When I started dead lifting, I started with the bar. Then added 10's, and went up in 5 lb increments. It sounds like over kill, but I was so worried about my back. If you go very slow, and just increase a tiny amount every time you do that exercise again, everything will strengthen up together. The reason for starting with low weight is to work on form. Don't forget that. Lifting heavy is only appropriate when you do it properly. Practicing good form is a good thing to do. You don't want to lift heavy weight AND practice form. That's a bad mix.

KiltFuPanda

everything I have read says that compound lifts are the best for developing core strength. I hope they are correct, "cause I am starting out with almost NO core strength.

Occasionally I will have some achy lower back pain after lifting, but it doesn't last long. The first time or two that I deadlifted, I had an achy lower back, but after I squatted, it was fine!

As someone who has sprained their back and spent more than his fair share of days barely able to bend over, I've felt just about every sort of lower back pain short of a slipped disk.

Compound lifts are GREAT for the core - namely, it will tell you exactly where your weak points are. If your form is right, you'll feel the ache and burn in the muscles that are working the hardest. When I started lifting, I had previous strength training from Highland games and martial arts - had some core strength, but didn't do anything that trained that specifically (the only thing I had access to for heavy squats was a Smith machine. For a few weeks, I'd feel achy in my lower back and sides after DLs and squats, but it would fade by the next afternoon. I made sure someone corrected my form for me to make sure I wouldn't get injured, and as soon as I felt any pain, I would stop and go do something else. Now my back and sides don't complain as much afterwards, so I've been able to push harder and get some big gains.

Evidence that core strength matters: My max squat on the Smith machine used to be about 400 lbs or so. Then I started out doing free weight squats, maxing out at 225 and my lower back would be complaining if I did more than a couple reps trying to hold that. That was back in May. After my core built up and got better equipped at stabilizing, I'm lifting 500+, deeper and smoother than I ever did with the Smith. And my deadlifts skyrocketed as well, from 300 to 525. And I'm not doing ANYTHING else for core - just squats and deadlifts. Just keep at it, don't try to "work through the pain", and your body will catch up to itself - once that happens, watch out... you'll be wondering if someone took a plate off your barbell while you weren't looking.

PetulantOne

I've had the same problem with deadlifts. Neck and back pain. I've had to back off the weight a few times to focus on form. This seems to be the one lift that I have to constantly focus on form not to hurt myself. Watch youtube videos and read articles on form until it clicks, no matter what lift it is. And back off the weight if you have to to get it down.

meshashesha2012

I've had the same problem with deadlifts. Neck and back pain. I've had to back off the weight a few times to focus on form. This seems to be the one lift that I have to constantly focus on form not to hurt myself.

i called this out because it's true. this isnt just true with deadlifts though, it's true with all lifts with free weights : you can NOT zone out while doing them or else something bad will happen like raining kitten heads. save the kittens and watch your form

focus on proper form at all times even when you're putting the weights down between reps. i notice that with deadlifts, some people start with good form and dragging the bar up their leg like they should, but by the time they get to rep 3/4/5 of their set, that bar gets further and further away so they end up doing some effed up version of a romanian deadlift

sarahrbraun

everything I have read says that compound lifts are the best for developing core strength. I hope they are correct, "cause I am starting out with almost NO core strength.

Occasionally I will have some achy lower back pain after lifting, but it doesn't last long. The first time or two that I deadlifted, I had an achy lower back, but after I squatted, it was fine!

As someone who has sprained their back and spent more than his fair share of days barely able to bend over, I've felt just about every sort of lower back pain short of a slipped disk.

Compound lifts are GREAT for the core - namely, it will tell you exactly where your weak points are. If your form is right, you'll feel the ache and burn in the muscles that are working the hardest. When I started lifting, I had previous strength training from Highland games and martial arts - had some core strength, but didn't do anything that trained that specifically (the only thing I had access to for heavy squats was a Smith machine. For a few weeks, I'd feel achy in my lower back and sides after DLs and squats, but it would fade by the next afternoon. I made sure someone corrected my form for me to make sure I wouldn't get injured, and as soon as I felt any pain, I would stop and go do something else. Now my back and sides don't complain as much afterwards, so I've been able to push harder and get some big gains.

Evidence that core strength matters: My max squat on the Smith machine used to be about 400 lbs or so. Then I started out doing free weight squats, maxing out at 225 and my lower back would be complaining if I did more than a couple reps trying to hold that. That was back in May. After my core built up and got better equipped at stabilizing, I'm lifting 500+, deeper and smoother than I ever did with the Smith. And my deadlifts skyrocketed as well, from 300 to 525. And I'm not doing ANYTHING else for core - just squats and deadlifts. Just keep at it, don't try to "work through the pain", and your body will catch up to itself - once that happens, watch out... you'll be wondering if someone took a plate off your barbell while you weren't looking.

I am a noob with no spotter, so I am in the Smith Machine. I am adding 5-10lbs per week, and I started out in October or early November barely being able to do 50-60lbs. My chiropractor says my back is a hot mess, but he is totally behind me heavy lifting. The trainer and fitness monitor walk by while I am squatting every week or so, and they know that I WANT them to jump in and correct me if they see me with bad form. So far they say I look awesome.

KiltFuPanda

I am a noob with no spotter, so I am in the Smith Machine. I am adding 5-10lbs per week, and I started out in October or early November barely being able to do 50-60lbs. My chiropractor says my back is a hot mess, but he is totally behind me heavy lifting. The trainer and fitness monitor walk by while I am squatting every week or so, and they know that I WANT them to jump in and correct me if they see me with bad form. So far they say I look awesome.

I'm not going to get into a "Smith is bad" argument, because I don't think the Smith is bad at all. If you do not have spotters and you're not 100% comfortable with the weight, then by all means, use the tools that help you. You'll still work the primary muscles (legs and back).

As for working your core, the Smith does fall short in comparison to free weights, because your stabilizing muscles are being ignored. You don't have to worry about falling forward, backwards, or sideways - the bar is always kept level, and your range of motion is just up and down. If you do use the Smith, then I'd add in some planking or weighted side bends to work those muscles a little more.