How to incorporate Squats to your kettlebell workouts if you have “ Concerns”?
… Lower back problems ?
Or hip issues ?
Or knee problems ?
I’ve had all 3 at one point or another over the last 35 years so I understand if you fall into this category.
I’ve also resolved each of them. (Thankfully!)
So, when “Z” emailed me and asked the following, I thought my response would be helpful to you too.
“Hello Geoff,
Thanks again for all your fantastic work. I'm currently following the Giant and really loving doing clean and presses. However, I feel that I may soon start doing some Squats to strengthen my front legs.
My question - is there a technique or way where I can do double kettlebell front Squats without aggravating sciatic nerve pain (the one that radiates in one leg) or should I avoid this type of movement permanently? What are my alternatives if ever I want to work my front legs without triggering my condition? Or how do I ease my condition? Thank you
Regards,
“Z”
Now, some people are ok with “living with” this sort of thing.
They believe like their best years are behind them and so, they’re willing just to fade away.
If that’s you, the rest of this email won’t be relevant so hit the unsubscribe button now.
But if you’re like me and many of us, and you want to “go down swinging,” then here’s what I told Z -
“Great questions.
Here are some ideas for you to help you manage your condition, which is always my first course of action:
1. Get cleared by your doc / healthcare provider.
2. Do specialized core stabilization and strength training (they're different and distinct ) if you haven't already to correct the underlying mechanism.
3. Re-pattern your Squat - start by using the Goblet Squat. Use sets of 3 to 5 while maintaining your technique.
4. Rebuild your Squat - Work up to 10 sets of 10 (10x10) with the Goblet Squat - first the 24kg, then work to the 32kg.
5. Re-pattern & Rebuild here your Single KB Front Squat - Work up to 10 sets of 5 each side with a 24kg, then a 32kg.
6. Adjust your Double Front Squat - begin with mastering the proper technique.
7. Rebuild your Double Front Squat - aim for 10 sets of 5 with a set of 16s, then 20s, then 24s...
Here are some substitutes to the Front Squat in the meantime:
1. Hack Squats
2. Lunges
3. Bulgarian Split Squats
4. Pistols (if tolerated)
5. Step Ups
Hopefully this tip helps.
Now some may take a look at that and go,
“ That’s quite a bit !”
And you know what, that person would be right.
But the way I see it is, if you plan on being here for the next coming years, why not accept that challenge and wrestle back as much as the Grim Reaper has tried to rob you of?
(From my experience, he shows up EARLY, whispering things like, “You’re too old for that…” and other such remarks right around age 40. Once you hit 50 he really increases the pressure... )
Me?
I’m not going anywhere in the near future.
I’m going the distance - 120 years.
So, I’m taking care of this chassis, its plumbing and electrical, to the best of my ability.
Especially with a 14 year old boy looking to push himself near-daily on his dad and an almost 12-year-old girl who will surely attract boys like a light attracts moths .
So, use that outline to safely start and regularly squat again .
Stay Powerful,
Geoff Neupert.