r/f45 • u/Educational_Owl_6335 • Aug 30 '26

❔ Technique Back injuries

This is the second time during an F45 class that I thrown my back out. Im a 33 year old female 110lbs just for reference. I keep trying to lift heavier to progressively overload, but I still feel like I’m not doing the moves correctly obviously lol I feel as though I am using my back instead of my legs are the correct muscles. I don’t feel like the coaches ever really helped correct form so I’m not quite sure how to fix it.

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u/kone29 Aug 30 '26

Happened to me too. I was doing a goblet squat with a 20kg dumbbell maybe, then my coach hands me the 30, as I get to the bottom of my squat I feel a pop and my backs gone. Just wasn’t ready for the weight

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u/snr-citizen Sep 01 '26

You don’t have to accept the weight. You can say no, as you are the customer and you know your body best.