Let’s break down the movement and see if we can figure it out.
Although there are many factors at play here, the first thing that I want to emphasize is how much hip and ankle range of motion is required to perform a low squat during the pop up.
If you lack mobility in your hips and ankles then you often compensate by rounding your spine which puts more strain on the discs, joints and muscles in your back.
You also have to train your hip and core strength and movement coordination in order to perform the movement efficiently and safely.
For more ideas about how to train your core, hips and lower body visit my online programs and sign up for my fundamental package.