Sore back when doing military press

Dirk_Diggler

First time I've done a military press (low weights) and I felt it in my lower back for some reason. Should this be happening? Here was my workout for what it's worth:

Bench press
Dumbbell row
Military press
Tabata squats


Thanks.

tribulus

You're probably leaning back too much. Keep your glutes tight and if you need a bit of help squeezing some reps out don't lean back but get a bit of leg drive instead.

Typhoon.

I remember reading if you bend your knees slightly it takes the strain off your back...

anyone confirm?

Brian?

Have a look at this, it should help.

http://www.youtube.com/watch?v=lbswrStK8cs

Hanley

tribulus wrote: »

You're probably leaning back too much. Keep your glutes tight and if you need a bit of help squeezing some reps out don't lean back but get a bit of leg drive instead.

Pretty much exactly what I was goiong to say!!

Dirk_Diggler

Don't think I was leaning back but I'll keep an eye out for it this evening. Cheers for the video.

Dirk_Diggler

Oh and the reason I listed all the exercises was due to the fact that I was unsure that doing those in one session in that order was okay. I presume that the lack of response on that means that it was okay?

DM-BM

HanleyQuote:
Originally Posted by tribulus
You're probably leaning back too much. Keep your glutes tight and if you need a bit of help squeezing some reps out don't lean back but get a bit of leg drive instead.

Pretty much exactly what I was goiong to say!!

Do you guys mean, leg drive as in bend your knees and drive up like a push press, or just a slight thrust of your hips to get the bar moving?

Superdub2

tribulus wrote: »

You're probably leaning back too much. Keep your glutes tight and if you need a bit of help squeezing some reps out don't lean back but get a bit of leg drive instead.

I actually had the same problem so i started to do seated military press instead. I watched the vid the other poster suggested but while i knew that in theory i find it difficult not to lean back once you start lifting a remotely difficult weight. So could you explain to me what you mean by keep your glutes tight?

also do you know if there is any difference in the benefits derivived from doing it seated as opposed to standing?

Brian?

DM-BM wrote: »

Do you guys mean, leg drive as in bend your knees and drive up like a push press, or just a slight thrust of your hips to get the bar moving?

I know i already posted one of these vids, but this one explains the hip thrust i find very good.

http://www.youtube.com/watch?v=sebbhlKhs2E&feature=related

jayoo

how do u find the squats??

jayoo

and do u mean that ur back felt as if it had been worked out ie muscles used, or do u mean it was sore. are u seated or standing doing them? cud be that ur back is just catching up, ur core muscles are worked throughout many lifts, core being lower backand stomach. i remember when i first started doing chinups i cud really feel it in my abs, but as they got stronger i dnt feel it there anymore.
ps its good that u have taken time to inquire,

Superdub2

jayoo wrote: »

and do u mean that ur back felt as if it had been worked out ie muscles used, or do u mean it was sore. are u seated or standing doing them? cud be that ur back is just catching up, ur core muscles are worked throughout many lifts, core being lower backand stomach. i remember when i first started doing chinups i cud really feel it in my abs, but as they got stronger i dnt feel it there anymore.
ps its good that u have taken time to inquire,

I assume that your post was directed at the OP but since i have the same problem ill respond. I do deads and squats on avg once every 8 days and have no problem with lower back pain throughout either. The problem with squats is when you lean forward and dont keep your back straight and the bar parallel with your feet you will work your lowe wback too and thats when you feel it. however i make sure to keep my back straight and the bar parallel with my feet and avoid involving my lower back.

jayoo

very good advice, i am quite new to squats, when i go ass to floor i have noticed that my lower back/ass curves in at the very bottom of my range of motion. this is someting which i must look into.
at the moment the most i have squatedis 110kg for 2. this was after doing a range of lower weights at higher reps.
at home i dont have saftys so 90kg is max i can put on bar.

in regards to the original post, as it was there first time doing the movement it would be natural for the body to prehaps be a bit stiff, just start light when tring new excercises

DM-BM

briankeating wrote: »

I know i already posted one of these vids, but this one explains the hip thrust i find very good.

http://www.youtube.com/watch?v=sebbhlKhs2E&feature=related

Cheers, yeah i've seen that video, and it was with that video in mind i asked my last question, as its stated i that video that the drive should come from the hips and not the knees, i was just wondering if the lads meant the same thing or something more like a push press.

Hanley

DM-BM wrote: »

Cheers, yeah i've seen that video, and it was with that video in mind i asked my last question, as its stated i that video that the drive should come from the hips and not the knees, i was just wondering if the lads meant the same thing or something more like a push press.

When it comes to squeezing your glutes, it's just as it sounds. When you've the bar racked and ready to push, squeeze your ar5e tight. It'll lock your body in and prevent any lean back. You're NOT using your hips or knees to get drive with this method.

Roper

I was actually about to post the same thing. Squeeze as though you've got the runs and you're wearing white trousers. When I go heavy the temptation to lean back sometimes gives me some strain in the lower back, and squeezing like this keeps my posture good.

Dirk_Diggler

Cheers lads.