overhead squat benefits How To Squat WITHOUT Back Pain (Squat Checklist)

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I get a lot of questions from people asking about different exercises to replace squats because they get bad back pain everytime they try to do them. And for some people, squats might not be the best option. But before you decide that you're never doing squats again, first, you should make sure that your form is ACTUALLY right.

The two most common things that we hear nowadays is that when you squat, you should stick your butt out and go as far down as you can. These are both WRONG and quite possibly the cause of your back pain. So why do people say it? Well, its a simple way of getting people to squat back on their heels and to not cheat themselves with their reps.. So in a way, it helps...

BUT..

Sticking your butt out is putting your pelvis into an anterior tilt from the start of the exercise which is automatically pinching your low back muscles. Squatting "ass to grass" means that you are inevitably going to be losing pelvic neutral due to your hips being pulled forward, therefore stretching out your low back muscles. So with these two methods, you are going from pinching your low back muscles, to stretching your low back muscles with every single rep.... And you wonder why your lower back hurts. ;)

To fix this, make sure you run through this short checklist with every rep and hopefully your back pain leaves you alone from here on out.

1.) Make sure your legs and feet are symmetrical. Keep your feet about shoulder width apart and turned slightly outwards.

2.) Tuck your pelvis under to straighten out your back and obtain pelvic neutral.

3.) Retract and depress your scapula to open up your diaphragm.

4.) Stop around 90 degrees/before your hips get pulled forward and you lose pelvic neutral. (To figure this out, either watch yourself in the mirror or have someone film you.)

5.) Re-tuck your pelvis at the top of every rep.

Run through this check-list every single time you go to do a squat and hopefully your back pain will be no more!

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overhead squat benefits How To Squat WITHOUT Back Pain (Squat Checklist)
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