Changed my mind on low bar squats after a back tweak

For two years I was all about high bar squats, thought low bar was just for powerlifters trying to get a big number. Last month I tweaked my lower back doing 315 for reps and could barely walk for three days. My buddy at the gym, older guy who squats like 405 easy, said I was folding over because high bar was putting all the stress on my lumbar. He had me try low bar with 225 and suddenly my hips were taking the load and my back felt solid. That one session convinced me I had been doing it wrong the whole time. Now I'm working on getting comfortable with the bar position and wider stance. Has anyone else switched squat styles after an injury and found it fixed issues you didn't know you had?

2 comments

2 Comments

christopherj632d ago

Yeah man, you ever get that feeling where you're convinced you're doing something right, until your body straight up tells you you're an idiot? I had a similar thing happen with deadlifts, kept pulling conventional and wondering why my lower back felt like a zipper. Switched to sumo after a tweak and suddenly I was like "oh, my hips actually exist." It's funny how a little humility and a back spasm can change your whole view on a lift. Glad you found something that works though, low bar definitely saved my back too.

xena_allen2d ago

Oh man, that deadlift thing hit close to home! I was the same way with conventional pulls, kept at it for over a year because "that's how everyone does it" and just dealt with a cranky lower back. Finally tried sumo after a friend basically begged me to and woah, my hips actually unlocked. Now I can pull way more weight without that angry pinch in my spine. Sometimes you gotta just admit your body isn't built for the "standard" way and do what actually works.