How to incorporate Squats to your kettlebell workouts if you have “Issues ”?
… Lower back issues ?
Or hip problems ?
Or knee pain?
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 overcome each of them. (Thankfully!)
So, when “Z” emailed me and asked the following, I thought my response would be valuable to you too.
“Hello Geoff,
Thanks again for all your fantastic work. I'm currently following the Giant and really enjoying doing clean and presses. However, I feel that I may soon want to do some Squats to put in some work on my front legs.
My question - is there a technique or way where I can do double kettlebell front Squats without causing sciatic nerve pain (the one that radiates in one leg) or should I avoid this type of movement forever ? What are my substitutions if ever I want to work my front legs without irritating my condition? Or how do I ease my condition? Thank you
Regards,
“Z”
Now, some people are fine with “living with” this sort of thing.
They think 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 exit 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 relieve your condition, which is always my first course of action:
1. Get approval by your doc / healthcare provider.
2. Do specialized core stabilization and strength training (they're unique and separate) 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 your Single KB Front Squat - Work up to 10 sets of 5 each side with a 24kg, then a 32kg.
6. Refine your Double Front Squat - first focus on mastering the proper technique.
7. Rebuild your Double Front Squat - aim for 10 sets of 5 with a couple of 16s, followed by 20s, then 24s...
Here are some options 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 advice helps.
Now some may see this and say,
“ That’s too much!”
And you know what, that person would be right.
But the way I think about it is, if you plan on being here for the next 1 to 10 years , why not accept that challenge and regain as much as the Grim Reaper has tried to take from you ?
(From my experience, he starts visiting EARLY , whispering things like, “You’re too old for that…” and other such remarks right around age 40. Once you turn 50 he really amps up the pressure... )
Me?
I’m not going anywhere anytime soon .
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 fourteen-year-old boy looking to push himself near-daily on his dad and an almost 12-year old daughter who will surely attract boys like a light attracts moths .
So, use that outline to safely start website and habitually squat again.
Stay Strong,
Geoff Neupert.