Warming up for squats??

[gareth h]

Guys
Some advice please, following a thread I posted here I have started training 5x5, which is working quite well, the one problem I have is warming up for squats, my lower back is a bit tweaky from years of footie and squash (and the only option in my gym is to use the smiths machine).
I do a couple of sets of very light squats to start but as soon as I get some weight on the bar my lower back starts to twinge, however if I work through it feels good towards the end of the last set.
Any recommendations on a warm up routine?
Thanks
G

[natcot]

I've also got lower back issues, years of rugby didn't help me. I'm also doing a fair bit of squatting at the moment and everything is so much better when I behave and have a good warm up and build the weight up slowly.

Using this routine really works for me, though I sometimes feel like a bit of a plank!

http://www.t-nation.com/training/defranco-agile-8

Shame you're limited to the smith machine, it just doesn't allow your body to follow a natural path

[goldblum]

Warm up on a stationary bike and start squats from the beginning again, i.e., with very light weights and medium repetitions to try to develop your lower back (erector spinae and lumbar muscle) a bit.

[gjf764]

My money is on the smith machine being your problem. Are you trying to do deadlifts in it too?

Bin it off and use dumbells if your gym won't get proper bars and a squat rack

[Hoofy]

S'what I was thinking. Smith Machine forces you to move in a slightly unnatural line.

Try Bulgarian squats with a pair of dumbbells.

[gareth h]

gjf764 said:

My money is on the smith machine being your problem. Are you trying to do deadlifts in it too?

Bin it off and use dumbells if your gym won't get proper bars and a squat rack

Yep, using it for deadlifts too, they don't seem to be a problem at the moment, but the squats are giving me jip, will do some research into the bulgarian squats

[_Deano]

As mentioned above, move off the smith machine.
I was nervous when trying out squats for the first time, in a long while, last year and so I used the smith machine. But i always found that my lower back would be sore after the work out and when i cooled down.
Someone recommended that i dropped the weight down to about 20 KG and try it on the rack instead.
I must admit that it was weird not having that 'safety net' at first, but i no longer have the nagging pain in my back. I just now need to work back up to the limit i was lifting at. The same is equally true for the deadlifts, come off the machine.

[AngryPartsBloke]

Never use the smith machine. Ever. Try Goblet squats instead.

[Hoofy]

Oh, you can also try Jefferson Squats if the only thing you have for weights is the Smith Machine. It's still not ideal but feels like it's less likely to ruin you.

[steve_bmw]

5 mins on a stationary bike, 3 mins at 100 rpm then crank up the load and hit 120 rpm for 30 seconds then back to 100rpm repeat a couple of times.
Using a foam roller, roll your legs, top, side and back, loosen up those muscles and tendons, it bands, then touch your toes stretching out your hamstrings. This should get you nicely warmed up.