SS Yoke

[Ryan Dendler]

I workout at home, so equipment is a bit limited in comparison to a gym (especially for legs). That being said, I do have a pretty good collection of equipment. For my meat and potato movements, I generally rotate back squat, front squat, hex bar dl, or yoke squats. I am relatively strong in all of those except for the yoke bar. I experience a good amount of back pain and feel very weak compared to the other movements. What are some ways to improve this lift? Seems like I can’t progress it well no matter what I’m doing.

[BryceBahm]

If you’re getting low back pain you may want to be conscious of how you are bracing vs. extending at the spine. Take video and dissect from there

[BryceBahm]

Also, if it continues to give pain and discomfort don’t become married to it. Swap in something your body fits better without pain.

[Joe]

Ryan Dendler wrote:

I workout at home, so equipment is a bit limited in comparison to a gym (especially for legs). That being said, I do have a pretty good collection of equipment. For my meat and potato movements, I generally rotate back squat, front squat, hex bar dl, or yoke squats. I am relatively strong in all of those except for the yoke bar. I experience a good amount of back pain and feel very weak compared to the other movements. What are some ways to improve this lift? Seems like I can’t progress it well no matter what I’m doing.

What part of your back are you feeling pain in? (And also be aware you done HAVE TO do any exercise, even if I like them, or they are going on paper, etc)

[Ryan Dendler]

Sorry, I should have been more clear. The pain is more in mid to upper back…really it feels like The bar is causing my upper body to pitch forward. I guess what I’m wondering if there’s maybe a back exercise that may directly help with this. I know it’s so vague without seeing me doing it. Love how it feels on my legs, just feel like I can’t progress in the lift based on my back being a limiting factor.

[Joe]

Ryan Dendler wrote:

Sorry, I should have been more clear. The pain is more in mid to upper back…really it feels like The bar is causing my upper body to pitch forward. I guess what I’m wondering if there’s maybe a back exercise that may directly help with this. I know it’s so vague without seeing me doing it. Love how it feels on my legs, just feel like I can’t progress in the lift based on my back being a limiting factor.

Continuing to do the movement itself will help strengthen your upper/mid back. Although, if the goal of the exercise is legs, it might not fit the goal well. The best direct work to help is pretty much any deadlift variation. Just knowing that the seconds your spine rounds, you’re done with the exercise. So maybe keep another squat variation as meat and potatoes on leg day, keep a DL variation in on back (and potentially leg day if you can tolerate it); and you can always add some Saftey squats at the end of leg day as pump work. Once the legs are fatigued you’ll be more likely to his failure points with upper back and legs at near the same time

[Ryan Dendler]

I meant to thank you guys for the input! Really awesome to have this forum available…honestly super grateful for all the material you put out. It truly is invaluable information. Praying you and your families are staying healthy.

[Joe]

Ryan Dendler wrote:

I meant to thank you guys for the input! Really awesome to have this forum available…honestly super grateful for all the material you put out. It truly is invaluable information. Praying you and your families are staying healthy.

Very kind Ryan! You as well????

[Author]

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