How to integrate Squats to your kettlebell workouts if you have “ Challenges ”?
… Lower back issues ?
Or hip issues ?
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 squats also resolved 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 excellent 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 relieve my condition? Thank you
Regards,
“Z”
Now, some people are ok with “living with” this sort of thing.
They feel 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 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 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 - start by learning the proper technique.
7. Restore your Double Front Squat - build up to 10 sets of 5 with a set of 16s, then 20s, then 24s...
Here are some variations 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 guidance helps.
Now some may glance at it and think,
“ Whoa - ALL of that? 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 several years , why not take on that “challenge” and regain as much as the Grim Reaper has tried to rob you of?
(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 reach 50 he really raises the stakes…)
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 14 year old boy looking to test himself near-daily on his dad and an almost pre-teen daughter who will surely draw boys in like a magnet .
So, use that outline to securely initiate and regularly squat again .
Stay Powerful,
Geoff Neupert.