Squats

Impossible to say w/o seeing you.

But chances are your technique is off of your lower back is weak.

Your hips may also be tight which can cause this to happen.

Be sure chest is upright, heels stay flat throughout, there is NO leaning forward and you drive through the ground with the heels as you stand up.

You may want to try some front squats. While they aren't easier in any manner, they do make it "easier" to maintain proper squatting technique and do not lend themselves to poor technique like back squats do.

JH i had this nearly exact when i started squats. It was like that for about a month or so, but it went away. I think it was just i hadnt used my back in that manner for an exteneded lift.

What I would do first is stop squatting using back squats. We have cut back squats our of our programmign and using dumbbell squats using tempos and complexing them with single leg squats on stability days. There really is not a tremendous need for young ballplayers to be compromising back health and integrity to maximize load since the carryover doesn't appear to significant to improvements in performance, after all, the goal is to perform better. Hope this helps.

Dana Cavalea
Major League Strength
www.mlstrength.com
"Where the Pros Train"

Any time I get over 225 I use a weightlifting belt. Eliminates any discomfort in the lower back and I feel like it helps prevent any injury.

I too had some very stiff feeling in my lower back after I squated earlier this year.It was the first time I got past 200 pounds.After stretching well,and icing,I felt fine and adjusted after a couple of weeks.

I think sometimes when you dont use a certain area strenuously, and then you all of a sudden are doing heavy weight, its just a body adjustment issue

I'm not a trainer but any means but I do agree with you 100%

As I get older, 37, I don't see the need to load up the squat rack with 300-400 lbs of weight when the hip sled is sitting over there looking at me.

And, like you said, working with the dumbbells in single leg squats, lunges and/or any type of agility exercise with them fits my needs better. I also seem to get better results in a faster period of time with these exercises rather than the squat.

I do though, hit the squat rack every now and then and with lighter weights. Usually, just 135 and 225 for some sets just to switch it up so it does not get boring.

quote:

Originally posted by majorleaguestrength:
What I would do first is stop squatting using back squats. We have cut back squats our of our programmign and using dumbbell squats using tempos and complexing them with single leg squats on stability days. There really is not a tremendous need for young ballplayers to be compromising back health and integrity to maximize load since the carryover doesn't appear to significant to improvements in performance, after all, the goal is to perform better. Hope this helps.

Dana Cavalea
Major League Strength
www.mlstrength.com
"Where the Pros Train"

quote:

Originally posted by majorleaguestrength:
What I would do first is stop squatting using back squats. We have cut back squats our of our programmign and using dumbbell squats using tempos and complexing them with single leg squats on stability days. There really is not a tremendous need for young ballplayers to be compromising back health and integrity to maximize load since the carryover doesn't appear to significant to improvements in performance, after all, the goal is to perform better. Hope this helps.

Dana Cavalea
Major League Strength
www.mlstrength.com
"Where the Pros Train"

Who ever said using a maximal load was the correct way to squat for an athlete whose goal is force production?

Yes heavy squats can become comterproductive, but not because there is anything wrong with the back squat. It's just like anything else. There are very few bad exercises, just a whole lot of bad application.

Very heavy squats cause most users to lose posture, whic creates stress on the knees, low back, neck and overall spine. On top this, most squatters typically use too much weight and perform the movement with very slow eccentric and concentric portions.

TYpically we use a 40-65% 1RM loading and focus on proper tecnhique and bar speed. This allows maximal force to be produced focusing on the acceleration portion of the force equation (force = mass x acceleration).

The back squats, done correctly, is a tried a true method of developing very powerfull and explosive strength. IMO, it cannot and should not be replaced.

Now this isn't to say that other version of the squats (front, overhead, drop, dead-start, single-leg, db, etc), aren't used. They are, but usually in supplemental fashion.

A common problem is a tight posterior chain - tight achilles tendon, tight calf muscles, tight hamstrings, tight hips. Some have to stretch for months before things start loosening up. Drop your weight on the bar, go slow with progress, and make sure you are not tight. What happens is when you go too low with tight muscles in the posterior, the lower back starts to round outwardly and this causes a strain on the discs of the spine amongst other bad things. DO NOT let your lower back round when using a extra weight.
Mr. Doyle is also giving some very good advice in applying squats to your baseball routine. And MLS also gave good advice on one legged squats,etc.

Tim Robertson