Need some serious help!!!!

[Colbycheez]

Well ive just started madcow's 5x5 and realized my lower back is probably weak because squats absolutely kill it. I do one set and when i set the weight down, i can feel sharp pains right above my tailbone. I cant go on through the pain because i cant afford to screw my back up. Im only 17 so this is really concerning me.

I need help developing an routine to help strengthen my lower back considerably. I want to lay off squats for a week or two but i dont want to cut them out.

So plz...i need some advice as to what exrcises will help stregthen my lower back. Plus i need some sort of weight range for squats to slowly perfect my form and to help out my lower back.

My stats just in case you need them
age 17
weight 183
Height 5'11
Goals -Bulking as close to 200 as possible without to much bf gain.

 

[Dairyman]

it sounds like your form is terrible. YouTube - Broadcast Yourself. search squat rx watch that and you will learn a lot. maybe try box squats, overhead squats front squats. don't just give up. if your lowerback is really that weak you can do pull throughs work ghr reverse hypers good mornings. just squat

 

[needtogetaas]

The 5x5 has hypers that should help bring strength to your back bro. But it sounds like you need a real good belt and better form.

 

[Colbycheez]

Got a problem with the hypers...i work out at home and dont have a machine/bench to do them on...maybe there is some sort of variation????

 

[moya]

Got a problem with the hypers...i work out at home and dont have a machine/bench to do them on...maybe there is some sort of variation????

then do good mornings

 

[wills_got_rythm]

How does it feel when you do dead lifts? Did you have any lower back problems prior to you starting to train? Watch the video for squats and start out really light, with just the bar if you have to. Slowly increase the weight as you get used to doing them. The weight doesnt matter right now just get the form down first. Good luck!!!

 

[Colbycheez]

Deadlifts dont hurt it at all. Only Squats and rows (just a little). I believe my form is off, im tryin to work on it

 

[Dairyman]

if you are squatting rock bottom which you prob aren't you may be rounding your back at te bottom. drive with your hips out of the hole.

 

[djeclipse]

It sounds like a form issue, but it still wouldn't hurt to do your core work as well (the sit up's in the 5 x 5 are just as important as the rest of the work.

From madcows site

Exercise descriptions

Madcow Training - Table of Contents, 5x5 Programs, Dual Factor Theory, Training Theory

The squat

http://www.elitefitness.com/forum/w...x-so-here-k-up-now-375215-83.html#post5124176

Read it over a few times, realy read it, don;t just skim over it. Think about what he is saying as you are doing the squat. Start with very little weight until your form is better.

 

[Colbycheez]

I do weighted sit ups every workout day