First time ever doing Smith-Machine Squats... back hurting afterwards? bad form?

  • Hi all,

     

    I'm in my 5th week of BFL and feeling great :)

     

    I read that it is god to change up your entire list of exercises every quarter (week 5 and week 9) and so I've done this.  Yesterday, as part of my Day 31 (as part of my leg workout), I was doing Smith machine Leg Squats. 

     

    Knowing that these can be potentially dangerous if done correctly, I reviewed the correct form of the exercise via examples on Youtube, and Bobybuilder.com.  I also went over the correct format via the BFL book itself.   Then to be extra safe, I decided to use very light weights on the bar (HP set 90 lbs only), so that I could focus on correct form.  I feel I did the exercise perfectly using exact form.  Yet, right after my last HP set of 12, my back was killing me.

     

    Did I hurt myself by doing the exercise incorrectly, so is my sore back just the result of weak stabalizer muscles?  Today (the day after) my back feels fine, but my butt and legs feels sore (good pain though). I suspect my sore back was just due to me using weak muscles that have never been worked before (as the Squat is very intensive).

     

    I just don't want to hurt myself and I want to do the exercise correctly, using correct form

     

    Thoughts?

    Derek

    Derek Megyesi

    Specialist - Business Systems

    Life Change Motivator :)

  • Typo:  I meant to say above "Knowing that these can be potentially dangerous if done Incorrectly..."

    Derek Megyesi

    Specialist - Business Systems

    Life Change Motivator :)

  • Another typo:  ugg. I need a coffee:

    "Did I hurt myself by doing the exercise incorrectly, or is my sore back just the result of weak Stabilizer muscles?  Today (the day after) my back feels fine, but my butt and legs feels sore (good pain though). I suspect my sore back was just due to me using weak muscles that have never been worked before (as the Squat is very intensive)."

    Derek Megyesi

    Specialist - Business Systems

    Life Change Motivator :)

  • Greetings,  I did use the smith machine rack for one of my Challenges and had very little problem except maybe a little soreness initially . It does demand the correct body and foot placement directly under the bar when weight is on the shoulder and a very strict up and down movement, Be sure to be careful that you are warming up with the lighter weight first and that you math is correct (with the bar too) about the overall weight you are using each rep and set. Be carefuly and Keep Moving Forward!