Beginning Squat and Deadlift

C

Champr23

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I was wondering if its common when beginning the squat and deadlift if your core (inner abdominals) gets really sore for the first few weeks. It seems to be plauging me. At least its a good type of soreness, not injury type.
 
Seams strange. No it shouldnt happen, your straining to much. You abbs should be helping to keep you ballenced, but not working hard enough to ache or hurt.
 
It possibly could be because I used to have low back problems 1-2 months ago and I recently changed my form around for the squat (this month) and my legs could handle the heavier load but my core can't.
 
It is possible that your core needs to be strengthened up a bit and you're holding your breath while pushing up on your squat. I do this when working to maximal levels.

The other thing that you might consider is that you're not retracting your shoulder blades, which causes the back to not remain start and this is causing you to have to almonst good morning it up at the bottom position....this could lead to abdominal soreness.
 
Well, I tried to retract my shoulder blades with a close grip and my shoulder started hurting. I ended up just using a wide grip with minimal shoulder retraction. That looks like the prob., evo at it again solving problems. What else is new?

Btw what am i suppost to do while breathing in a squat. I usually just take a deep breath in, suck my stomach in, go down and back up then take another full breath.
 
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exhale as you push up from the squat position do this for all you exercises. e.g. exhale when you pull the bar down on lat-pulldown
 
Champr23 said:
Well, I tried to retract my shoulder blades with a close grip and my shoulder started hurting. I ended up just using a wide grip with minimal shoulder retraction. That looks like the prob
Btw what am i suppost to do while breathing in a squat.
Click to expand...

Training to retract your shoulder blades will really help. As the weight gets heavier, we cannot afford sloppy form. Keeping the shoulder blades will help against rounding of the back. Try working the barbell down to where it's lower on the traps and then compare it to being higher up on the traps and see which feels better. Remember to experiment with different widths of stances--if you're taller, you may need a wider stance.

Make sure the toes are pointed out.

Okay, now I'm just rambling...

Take a deep breath in and really fill your belly...squat down/back, and exhale on the way back up. During maximal lifts, I'll wrap my knees and perform the Valsalva Maneuver (breathing with a closed glottis--->holding my breath).
 
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