Article Rundown

• Answering your questions LIVE!
• Facet joint sparing hamstring exercises?
• What if Brian missed his 1306 lb squat?
• Spine movement on the squat safe?
• Rounded back on deadlifts safe?
• How to get your questions answered!

Answering Your Questions!

In this blog, I will address the questions I received during my most recent livestream Q&A on October 11th. If you’d like to watch the full livestream for more in-depth answers, you can do so [HERE]. For those who may not know, I go live on YouTube every Friday to answer any questions you might have for me. If you have a question you would like answered, please check out my community posts on my YouTube channel [HERE] and drop your question in the comments of the corresponding post!

Question 1

The first question I was asked during this livestream was: “What exercises would you recommend that are facet joint safe/sparing? I have a home gym, so there is no hamstring curl machine, and RDLs cause pain once I load them.” My initial reaction was that it might be best to back off and not focus on training your hamstrings as much in this situation. It’s essential to identify the root cause of your facet joint pain and allow the area to recover without additional loading. At home, you could try banded hamstring curls or similar movements where you’re seated. For example, you can wrap a band around a sturdy structure, such as a power rack, and perform seated hamstring curls. Alternatively, you might lay down with your chest on the ground and perform lying hamstring curls in that position. However, it is crucial to determine the underlying cause of your pain. How extensive is the facet joint damage? Are we dealing with facet joint arthritis, degeneration, swelling, or something else? Often, facet joint damage can lead to disc issues, which complicates the situation further. This underscores the importance of consulting a professional to assess what’s truly happening and to target the root cause of your pain. If this resonates with you and you’re considering an assessment, you can set one up with me either virtually or in person [HERE].

Question 2

The second question I received was: “Brian, would you still be competing or still retired if you had missed the 1306 lb world record squat?” To be honest, I’m not entirely sure. I might not have retired had I missed that squat, but it’s difficult to say. Going into that meet, I was already dealing with a torn bicep and had surgery scheduled for the Tuesday after the meet. At that point in my career, I was mentally prepared to step away from competing. I had already achieved the biggest squat of all time—not just in the 308-pound weight class but in history. I probably walked away with that achievement while regretting not hitting the first 1300-pound squat. However, after 21+ years of competing, I was mentally and physically drained, especially with my babies being six months old at the time. I wanted to focus on raising my family. Even if I hadn’t hit the squat that day, I believe I made the right decision by stepping away after that meet. So, while I probably wouldn’t have competed again, it might have been more of a possibility had I not hit the 1306-pound squat.

Question 3

The third question was: “Is some movement of the spine safe during a heavy squat? I know you always talk about staying stiff and rigid in the core and spine, but what if there is some natural small movement, like butt wink?” This is a complex question, but I did my best to address it. If you experience back pain when squatting to sit, I highly recommend checking out our LumbAir and other lower back support products on the PRS website. These can be game changers for anyone who suffers from lower back pain due to prolonged sitting. You can find those products [HERE]. To directly answer the question, I do not recommend allowing any micro or macro movements during squatting. You can continue if you’re pain-free and monitor how it goes, but it’s not advisable. Remaining stiff and rigid during the squat is crucial. From an athlete’s perspective, any unnecessary micromovements can lead to energy leaks, which ultimately decrease maximal performance. This is not only about the potential trauma to the spine while squatting but also about maintaining power. When it comes to butt wink, the question becomes more nuanced. Some individuals may experience butt wink without pain for years, but if it causes discomfort, it’s certainly problematic.

Multiple factors can contribute to butt wink, including form, stance width, biomechanics, and hip joint structure. While some individuals may manage it without issues, for someone like me, with deep hip sockets, butt wink can cause stress on the spine and exacerbate pain. If you experience pain with butt wink, stop immediately. If it doesn’t cause pain, you may continue, but that doesn’t eliminate the risk of developing issues later. Again, this highlights the importance of assessments to identify pain triggers and underlying pathologies. If you’re interested in exploring this further, you can set up an assessment with me either virtually or in person [HERE].

Question 4

The fourth question was: “What are your thoughts on having a rounded back during deadlifts?” First, we need to clarify which part of the back is rounding: cervical, thoracic, or lumbar? It depends on the source of the rounding. Some individuals can perform well with a rounded thoracic spine, provided their core is properly engaged. This ties back to the earlier question about spine movement under load. I’ve observed that while more people can successfully lift under load during deadlifts than during squats, deadlifts also account for a higher incidence of back pain injuries. In fact, the deadlift is responsible for about 50% of my clients’ injuries. Some people can effectively deadlift with a rounded thoracic spine, but this differs from rounding in the lower lumbar region. For some individuals, deadlifting with a rounded back may be sustainable for a long time, while for others, it could lead to injury from the very first rep or develop over time. Rounding the back can create stress concentrations that may eventually cause injury. If you’re coming to me with low back pain, rounding during deadlifts is not an option. We need to rebuild your core strength and ensure stability to alleviate your pain. Ultimately, it varies: some can manage it indefinitely, others may sustain injuries over time, and for some, it could cause immediate harm.

Want Your Question Answered?

For more questions answered from this video, I highly recommend checking out the full livestream Q&A [HERE]. If you have a question you would like to ask me for my next livestream Q&A on October 18th at 1 PM EST, please drop it in the comments of my community post [HERE]. Thank you for joining me, and I look forward to answering your questions in the next session!

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching