Does anyone here do Squats and Deadlifts and Barbell Rows and has absolutely zero pain back?

I have no machines

I train from home with only a power rack

There is nothing I can do for legs because lifts that require posterior chain involvement

I am now thinking that I should perhaps just do bench press, pull-ups and ohp and face pulls for the next few months and let my lower body and posterior chain fully reset back to 0, then start again relearning Squat and Deadlifts from the bar only again.

chances are you have shitty posture like anterior pelvic tilt and your already tight back and hamstrings are getting tighter from those compounds

I definitely do have a back problem consider I use to be a shut in gamer autist until around age 25

So what’s the verdict guys?

Should I stop squatting, deadlifting and rowing for 3-6 months and let my posterior chain reset? And then relearn the 3 lifts from zero?

Would be continuing to bench press and pull-ups, ohp and facepulls have any negative impact on this recovery?

Add in some LPC work that focuses on your lower back / glutes. You probably sit all day with shit posture which doesn’t help either.

Add weighted glute bridges and even kettle bell swings to the end of your leg days. Stick with doing lighter weight DLs until your lower back gets stronger.

squats and deads with actual form and mobility

> barbell rows

miss me with that

i guarantee you're doing it wrong. you probably lack the mobility to perform those lifts from sitting in your computer chair all day

What is LPC

Honestly, barbell rows have never worked for me. I have a long torso and the stress it places on the low back is too much, even if I keep a straight back. So I wouldn't recommend them when there are countless other row variations you can do.

However, squats and deadlifts will not cause back pain if you use proper form. You have to keep the lumbar spine straight throughout the whole movement. If you lack the kinesthetic awareness then stop doing them heavy, just practice the movement with light weights until you get it down.

For now, stop lifting until your back stops hurting. Then spend 1-3 months just doing the exercises with light weights.
I personally recorded myself during this process as I did not have a trainer. I started with the goblet squat since it is the easiest to learn.
If I had to go back, I would start with a trap bar deadlift instead of the regular deadlift, since that exercise works better for my body as well.
If you haven't, study the proper form for the exercises and try to find out where and when your low back is rounding.

squats and deadlifts on the same day, yates rows on my bench day. works for me.

Lower posterior chain

No matter what I do any kind of exercise that requires my posterior chain muscle to work it causes pain in my lower back.

What’s interesting is the tighter and stricter my form is the more intense the pain is.....why? Keep my back straight without any curve causes extremely bad pain for my lower back, at least 5 times more painful than just letting my back round.

Why? Have I ruined my back forever or is this just due to weak hamstrings or glutes?

No
Learn how to do back bridges
I do them once a week and zero pain ever since even while having scoliosis and deadlifting/squatting heavy

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>deadlift and squat for over a year with no problem
>back was lacking a bit so replace dumbell row with barbell row
>instant first class ticket to snap city in less than 2 weeks cause of rows

Fuck rows man they ruined my lower back and I haven't been able to do lower body since, my legs are shriking so fast brehs...

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Form. I used to have back pain so I fixed my form and now don't.

I've got a similar issue. Any advice or materials you can point me to?

W A R M
U P

I honestly miss the days where I lifted at the gym and just did machines and never had any joint problems.

Why the hell did I listen to online fitness community and switch to barbell routines?

I regret ever doing this shit.

I even looked much better doing machines, was painfree, and actually enjoyed lifting.

Ever since I started barbell training I've had constant nagging pains all over and I look worse than I did before.

So much for barbells being the best/all you need.

Fuck this shit. I'm done.

Bye faggots. Enjoy your constant snapped bodies and subpar results.

Single leg squats or belt squats

i'm 18 and I snapped my back up today after slightly losing form for 1 final rep after 5 sets of 5. I am feeling very demotivated and I am considering quitting this DL meme.

that's what happens when you don't stretch you fucking fag

Not him but what's a good after workout stretching routine for the major powerlifts please?

i agree with always got lower back pain from doing pendlay rows but rarely if ever from squats and DLs. switched to standing cable rows after watching a vid from Jeff Cavalier at AthleanX dot com and haven't looked back since, and no back pain

Anyone else sometimes get tailbone pain from deadlifting? It's a dull aching pain that lasts a few minutes. I had a tailbone injury years ago so i guess it's aggravating it somehow.

OP if you're still here I've got your fix, had the same problems

Fuck didnt mean to post this
For the deadlifts this solved all my problems
youtube.com/watch?v=Bi8V9aTeiak
For the squats, you're probably hyperextending your lower back, try to brace harder and if it doesn't work move on to front/zercher squats WITHOUT HYPEREXTENDING
As other anons said, rows are the easiest way to snap your shit up, move on to a row variation easier on the back (seal rows, nether rows unironically, etc.).
Good luck, hope this helps you.

>used to deadlift with horrible form
>pushed myself anyway because i thought it's just a very hard lift and i'm not strong enough
>start seeing stars on fourth rep
>barely finish last rep
>stars are all over my vision now
>no balance, almost fall over
10/10 would almost fall unconscious again
check your form kids

Well that's just because you pushed yourself too hard and maybe weren't breathing enough. That can happen if you have good form too.

this happened while lifting 175 lbs so i'm pretty sure it was due to awful form because once i fixed my form i was able to lift that weight with absolutely no problems

Yes, proper form and strengthen your lower back with good mornings and hyperextensions

Considering purchasing one of these for my home gym

rogueaustralia.com.au/rogue-z-hyper-au?prod_id=52765&gclid=EAIaIQobChMI4oa08a_E3AIVGKyWCh2akA7-EAYYASABEgIC7vD_BwE

It is $1725 (Kangaroo Dollars)

Worried about getting a cheapo brand for $500 and having to buy twice....

I seriously want to be able to prehab my posterior chain, and I have no way of doing it at home right now.

Back when I lifted at a local gym I did hyper extensions all the time after Squats/Deadlifts and I never had any back problems.

Or do you guys know any ways to do a hyper extension with bands or something on a power rack without having to invest in a tool like this?

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I go for long walks every day. I think that helped

m.youtube.com/watch?v=oJAyM6KLIJg

just lay on something with a weighted ball between your legs. I assume you dont have to go heavy to get the therapeutic benefits

do proper form and don't do them too often. one time a week is more than enough. Also do stretching and strengthening exercises for the lower back like back extensions

Proper form and make sure you're sitting properly outside of the gym. Biggest reason for my lower back pain was sitting with all the stress on my spine and lower back. I never get lower back pain now.

oh my days I started doing these since a month ago and all my lower back pain is absolutely 90% gone form what it was before. Love this exercise

Are you tightening your abs all the way through the lift? You're supposed to use your core to protect your lower back, it shouldn't hurt at all.

I dont get back pain during the lifting, it comes after.

Spinal pain? I have none. Muscular pain? I get one or two things that bother me from time to time. I recently strained some muscle on the right side of my back, it only bothers me doing cheat rows and deadlifts.

skip bench press and skip deadlifts

they are both meme gymcel ego lifts that will fuck your shit up over time if you go heavy, no matter who you are

swap barbell bench out for dumbbell bench should be a priority for everyone

>swap barbell bench out for dumbbell bench should be a priority for everyone

Dumbbell bench stops being safe the moment you stop being weak

Barbell bench pressing 100kg is 100x safer than DB pressing 50kg dumbbells.

Well, is your posture shitty?
Your bed shitty?
Your other muscles too weak?
Shitty form?
Shitty gear? (running shoes for deads...)
Stupid stretching after lifting?

Yeah I think so too. Dumbbell benching does not feel safe to me at all. It's very hard on my shoulders and there's always a chance you could drop a dumbbell on your nuts or something. Or if you fail a rep and need to drop them to the side you can fuck your shoulder up. This inhibits your strength gains because now you can only use light dumbbells that are easy and safe to control. You can't do singles or triples.

Everyone who says this ends up being a guy who only bench presses like 60lbs dumbbells max

I do squats, deadlifts and pendlay rows with no pain. And I'm 34.

I'm lucky; my body is in incredible shape for how shitty I've been to it.

Try doing more glutes

Hello fellow Boomer.

Can you tell me what kind of posterior chain exercises you do outside of those 3?

Home gym?

Hey at least you dont get lower back pain and hip pain from bench pressing, god damn cant do anything fuccccccck

just warm up with the bar

Muscle soreness is normal after squats and deads, especially if you only do them once a week. If it doesnt feel like doms your form is off.

maybe the problem is that 5 sets of dl is too much, i dont know your lifts but for novices its recommended to do only 1 working set

deadlifting for 5 months here. Should I switch to rdl or trap bar? I'm afraid to start trap bar dl because I go to college in a month. No trap bar there to my knowledge.

I wish I could tell you yes, but as of like 6 months ago I'm experiencing back problems consistent with a disc bulge

squatting/deadlifting for 8 years, absolutely no back problems up until now

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APT is not correlated with lower back pain, this is a myth

Do back stretching every morning, really helped me

Yes.
Good form. No ego lifting.

Also, not sitting too much. Walking a lot.

my back's never felt better since removing deadlifts from my life

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Even experts need coaches, your life isn't in third person, actually find someone reputable and have them check, whether it's in person or online coaching. If you're too poor, make an account on the Starting Strength forums and one of their actual coaches would prob do a free form check off a couple of videos

flex your glutes hard on all 3 exercises, helps you keep a straight back. took me unironically 2 years of lifting to figure this out because barely anybody tells you.

why not just do leg press or leg curls and extension until your lower back heals?

I just tested this with my barbell row and it actually worked, no pain, but holy shit it is hard to concentrate on keeping the glute flexed...especially when bending over, it’s like my body wants me to disengage the glute really badly. I tried it for rows, deadlifts and it was alright, but for squats I couldn’t help but lose mind connection to my glute when I squatted down

For Squats/Deads I don't go full retard strength training and just stick to easier 5x5 that isn't full effort. Leg DOMS suck anyways.

I only go heavy on rows as far as lower back goes.

Why don’t you just try some kettlebell swings? That will strengthen your posterior chain and it’s more practical in a home gym

Squats and DL's cured my chronic lower back pain.

check your form with a Powerlifting bro at your gym.

i personally just stopped doing rows last workout and my lower back doesn't hurt at all anymore, my lower back would hurt after wokring out doing SS, since i dropped rows no more lower back pain for me OP.

drop your rows and see if that stops your pain

Hyper extensions, isolated abdominal work, stretching and running.

Not him but all of those lifts you mentioned are boring to me, theyre like non progress lifts that don’t really give you anything, especially if you’re natty. Natties really honestly need barbells as their bread and butter to actually make progress, in my experience only steroid users actually see good results from machines, and I put that down to steroids just being amazing and allowing you to grow of any kind of stimulation no matter how shit it is, but for natties the body only seems to respond to progressing on barbell lifts, especially for the lower body.

Form has NOTHING to do with the feeling of passing out. You really do have to breathe right doing the kind of programs on Jow Forums.
A lot of guys lifting heavy don't actually have proper breath control from what I've seen and I bet it fucks them up.
It's sorta like firebending in avatar for me, the force comes from the breath and not the muscle.

This was a really interesting video. Any experienced/strong lifters here who tried some of these tips and/or have criticism on these tips? In particular, the ideas to stand a little wider and to grab a little wider appeal to me.

you will get used to it although I myself am not a master at it for the squat. but definitely the best cue for my DL to keep a straight back by far. nothing else helped me until I finally had someone on YT recommend it: youtube.com/watch?v=CUacGmz0BaA&t=66s

On the squat I also think it is harder but I got used to it somewhat and it got better. But for DL I highly recommend you atleast try this way of bracing out, might be what works for you.

I did 5x5 with 100lb dumbells before I fell off and I was in the best shape of my life. That's before I fucked off like an idiot and had to restart.

Progressed from 60-100lb dumbells.

You don’t need Rows so long as you do Weighted Pull-ups and Chin-ups, and throw in some 100 rep sets of Face-Pulls after every time you Bench. Squats and Deadlifts are more than enough for the posterior chain and thus the only thing a Row offers can be replaced with a face pull.

Or fix your fucking posture.

Boring and not optimal sure but better than nothing if you snapped up your lower back and need to do something for legs

I understand but I just don’t see the point of machines even as a replacement or filler as they have no carry over to other lifts.

I can replace Barbell Bench Press with Weighted Dips for 1 full year, and then start Bench Pressing again, and my Bench Press will have lost zero strength. But if I replace Barbell Squats with Machine Hack Squats for an entire year I will lose almost all of my strength on Barbell Squats. Infact I might even be worse off in the end because the Mahcine Hack Squats will cause muscular imbalances in the legs which may cause problems when returning to the Barbell Squats, you may have to allow atrophy to occur in the muscles that the Machine Hack Squats overpowered while completely ignoring other muscles in the legs, causing you to have problems relearning the Barbell Squat.

you are completely fucking retarded my man

you're actually saying not working your legs at all is preferable to doing a sub-optimal squat variation

you know what powerlifters do when they hurt their back? they still train their legs with things that don't load the spine, and it helps them retain their strength in the squat when they get back to doing it

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Look up scoobs latest back pain video, after a few days mine has cleared up for weeks, I still do the routine now and then.

You don't need to do there but if you can incorporate somelight cardio before or after go for it. I promise you it helped solidify my back amazingly

Side planks
Planks
Crunch
Piriformis stretch (both sides)

Thank me later

first off like I said before learn to engage your glutes and brace your core and DL/Rows shouldnt be much of a problem anymore once you got it figured out.

then for the squat figure out which style works for you, be it highbar, lowbar of a hybrid between the two. then figure out stance width and if you rather engage the lift with your hips or knees. also look into pause squats and use weight you think you can easily handle and do them, they will teach you a lot about the lift. also maybe you just need to ge ta proper belt and wear it for anything close to your 1RM.

point being everybody squats differently you need to experiment and figure out what works for you user.

Foamroll and stretch your lower back and glutes after every workout. Used to have major lower back pain but this fixed it for me. Also warm up your lowerback before compounds.

Do weights with proper form, don’t use straps, use chalk, hook grip, learn how to brace
Lower the weight so you can do reps, avoid 1 rep max grinders,
Keep your chest up

I've had back pain for about five years now stemming from a rear-end collision. It also caused chronic whiplash.

I have spent countless hours at my PC in the time between, and I have had shit posture and a bad chair to sit in. My back has gotten very bad. I've been in and out of physical therapy a few times and when I did keep up with my exercises I felt better.

Now I'm in a stretch where I have become more dedicated to getting better than I have ever done. I have cut huge chunks of distractions out of my life and have only one goal in mind right now, and that is to try to salvage as much of my health as I can.

But I honestly have no idea what exercises I should be doing beyond the few my physical therapist assigned. The last week I have been doing squats with no weights (I followed a form guide I found on Men's Health). 10x once a day, and that has left my thighs extremely sore. But I think it is helping my lower back.