How to include Squats to your kettlebell workouts if you have “ Concerns”?
… Lower back issues ?
Or hip issues ?
Or knee issues ?
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 helpful to you too.
“Hello Geoff,
Thanks again for all your excellent work. I'm currently following the Giant and really loving doing clean and presses. However, I feel that I may soon want to do 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 crawls 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 aggravating 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 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 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 approval 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 technique 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. Adjust your Double Front Squat - begin with mastering the right technique.
7. Reconstruct your Double Front Squat - build up to 10 sets of 5 with a pair 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
Trust this guidance is useful.
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 think about it is, if you plan on being here for the next several years , why not accept that challenge and regain as much as the Grim Reaper has tried to strip away ?
(From my experience, he begins visiting EARLY , whispering things like, “You’re too old for that…” and other such discouragement right around age 40. Once you turn 50 he really starts turning up 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 son 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 carefully begin and regularly squat again .
Stay Strong,
Geoff Neupert.