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TL;DR version: lifting noob, fucked up my back somewhat, can't keep the fucker straight. How do I improve this?
So I'm on my second month of lifting (SL, never done any kind of training in my entire life before, just dieted down from being a total lardass but still a bit overweight) and I'm currently stalling everywhere. Today was especially horrible, I think I somewhat fucked up my back at lmao~1.3pl8 squats. I try to keep it somewhat straight but at the first rep of the fourth set I kinda moved a bit too much forward and couldn't even get up anymore. Now my back hurts a bit (especially when trying to get up from a lying position) and I probably can't do shit for some time.
Now my main issue is probably that I never trained for anything in my entire life and I have trouble keeping my back straight. It always ends up arching somewhat. This is especially noticable when doing rows or DLs as it always gets rounded. I try to control it by doing some things like sticking my chest out and trying to "bend" the bar but it barely helps. Since my apparently inflexible back also affects every other lift somewhat, I need to fix it somewhat.
So, the question is - what the fuck can I do to try and get my back straighter? I am actively trying to keep a good posture but that is not enough. Are there any exercises I can do to gain more control over my back?
Thanks in advance for any help.
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>>41875636
Look up some yoga moves that stretch out your back. Do hyperextensions and laying bench rows either flat or on an incline to strengthen your back.
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>>41875913
Thanks mate, hyperextensions and laying bench rows seem to make sense. Will try them out, hopefully it'll help. I don't really know what accessories I should add anyway, the only thing I've consistently added were lat pulldowns since apparently those help with OHP too and I really struggle with that one. Any tips on the volume?
Will look into that yoga stuff though, I think this is something that could come in useful on rest days, at least.
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stretch your whole body. front and back. not just your back. and not just your front.
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>>41875636
>never trained for anything
>overweight
You probably have weak glutes too. Try hip thrusters. It's a common problem to have weak glutes for unactive people because they sit and dont use them at all
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>>41876456
just look at glute anatomy and tell me that you realize how important glutes are when you are and bent over position during lifts, its the strongers muscle on your body.
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>>41876456
I guess so. I only did cycling and swimming some time ago but they probably didn't help that much. I can't really control any of my back muscles at all, which makes all those advices like keeping your back, glutes, whatever tense kinda semi-useless.
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>>41876518
thats why you need to do light weights and perfect form at first, but add hip thrusters for glutes bro. Some people cant activate glutes in squat because they have too much going on but
in hip thrusters is pretty much impossible to not use them
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