Preparing the Lower Back for Olympic and Power Lifts
Lower back issues are one of the top three most common injuries in Olympic lifting, powerlifting, and CrossFit. Not too surprising when you consider how much these sports challenge the spine—especially with heavy squats, deadlifts, cleans, and snatches. It’s just the nature of the game.
If we want to get better at preventing these types of injuries, we need to first understand why they happen. Once we know that, we can build a smart plan to keep ourselves (and our athletes) strong and safe.
As always I will preface this by saying I am not a doctor and wouldn't advise against any allied health professional's advice. This is just personally how an insight in to my thought process surrounding training my clients and lower back injuries.
Strengthen End Ranges & Sticking Points
Injuries tend to happen where our bodies are most vulnerable—usually in positions that are mechanically less advantageous. Think: the bottom of a squat or the start of a deadlift. These positions are just tougher. That’s exactly why they’re required in competition—they’re harder and demand more from the body.
For Olympic lifters, squatting deep means being able to catch the bar lower, which can translate to lifting more weight. But this also tends to be the range where lifters fail or get injured. So, getting stronger in these deep positions not only improves performance, it reduces injury risk too.
As we squat or pull deeper, the lower back often rounds (some flexion is inevitable). While a neutral spine is the strongest and safest position for resisting load, we can’t avoid spinal flexion entirely—so we’ve got to prepare for it. That means building strength at those challenging end ranges, not just in mid-range or easy positions.
Same goes for sticking points—those moments where the lift gets grindy. For deadlifts, that’s usually just off the floor; for squats, it’s mid-way out of the hole. These are also common spots where injuries happen. Weakness or lack of prep at sticking points can mean failed lifts—or worse.
To build resilience here, we need to train full range and incorporate accessories that target these specific weak spots.
Exercise selection for strengthening specific end ranges or sticking points:
Paused Squat Cleans / Snatches
Snatch Balance with Pause
Clean/Snatch Lift-offs
Paused Front / Back Squats
Pause Snatch/Clean Deadlift/Pull
Elevated Deadlifts
Bottom Up Squats
Box Squats
Manage Training Volume & Load
Just like any other area in the body, the lower back is prone to overuse injuries. It's important to manage load and volume appropriately especially if someone is already managing a previous injury. If the amount of work we throw at the lower back exceeds its ability to handle those forces, this is where things can get dicey.
Linear progressive overload for volume of hinging is a good way to progress volume but also including alternative accessory exercises to improve strength in surrounding muscle groups is a
RDLs (Regular & B-Stance)
GHR Hip Extensions
Nordic Hamstring Curls
Barbell Hip Thrusts
Single / Double Arm KB Swings
Barbell Good Mornings
Zercher Carries
Farmer’s Carries
Double Racked KB Carries
Poor Movement Economy/Sub Optimal Technique
Technique plays a huge role in managing low back stress during lifting. The deeper we squat or deadlift, the more our lower back wants to flexespecially if mobility is limited.
For deadlifts, poor hamstring mobility can force the spine into flexion.
For squats, limited hip and ankle mobility does the same.
Even overhead work (like snatches and jerks) can stress the lower back if shoulder mobility is off.
So first, fix access to the positions required of the athlete. Then, refine technique bracing, body positioning, and efficient bar path go a long way in minimising overloading the wrong muscles and joints.
As a coach understanding how the athlete needs to adjust their movement to best perform each exercise is the proxy for prescribing the right technique exercises / drills. Specifically for the olympic lifts this is where exercises such as high hang, 3 position, hang with pauses, slow tempo pulls etc come in to play.
A final thought for utilising the points above with previously injured athletes
Many athletes—even high-level ones—can develop fear, hesitation, or even altered movement patterns after a setback. And it makes sense. If your back “went out” during a clean or a deadlift, it’s normal to associate that movement or position with pain or risk.
Athletes might unconsciously hold back, avoid certain depths or loads, or brace too hard in fear of re-injury. They might even perceive pain at a lower threshold not because they’re weak or faking it, but because the nervous system is still protecting them. This is where smart, gradual exposure is key.
As coaches and practitioners, our role is to help athletes trust their bodies again. That starts by meeting them where they’re at and slowly progressing the movements that feel scary. We’re not just building strength we’re building safety in those positions.
A key takeaway
These principles aren't specific to the lower back. Personally i'd just chosen it as the title as i thought it'd grab the most attention.. The idea of improving strength in end ranges and sticking points, managing volume and improving technique are big pillars for programming for any athlete and maximising their time spent in the gym and not at home recovering from injury.
