ColleenTorres

I have this problem, sometimes I can't even stand up it gets so sore. I've come to the conclusion that it's a product of being very low back strength dependent in various lifts - for example, I have a tendency to shoot my hips back in the squat, have a hard time staying upright in the Snatch and C&J and tend to deadlift without using much quad. My fix is doing lots of heavy ab training to balance out my core strength front-back (sets of 5), upper back training to take some of the work of keeping the torso upright off my low back (strict pendlay rows, facepulls, shrugs, chin/pull-ups) and tweaking my technique/using lighter weights to ensure I minimise load through my low back - being really strict on never rounding over in the clean receive is important because that huge eccentric loading really tears the lumbar extensors up. It's working well so far - I couldn't train the snatch properly for a while and plateaued for six months, then in the last three since doing the above it's gone up 15kg.