How to integrate Squats to your kettlebell workouts if you have “Issues ”?
… Lower back problems ?
Or hip issues ?
Or knee pain?
I’ve had all 3 at one point or another over the last 35 years so I relate if click here 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 excellent work. I'm currently following the Giant and really digging 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 triggering 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 triggering my condition? Or how do I ease my condition? Thank you
Regards,
“Z”
Now, some people are resigned to “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 ease 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. Re-pattern your Double Front Squat - begin with mastering the ideal technique.
7. Reconstruct your Double Front Squat - work up to 10 sets of 5 with a couple of 16s, followed by 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
Trust this guidance is useful.
Now some may see this and say,
“Wow - ALL that? That’s a lot! ”
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 embrace that “challenge” and wrestle back as much as the Grim Reaper has tried to strip away ?
(From my experience, he starts visiting EARLY , whispering things like, “You’re too old for that…” and other such discouragement right around age 40. Once you hit 50 he really increases the pressure... )
Me?
I’m not going anywhere 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 teenage boy looking to push himself near-daily on his dad and an almost pre-teen daughter who will surely bring boys around like moths to a flame.
So, use that outline to securely initiate and habitually squat again.
Stay Powerful,
Geoff Neupert.