Squats

How to incorporate Squats to your kettlebell workouts if you have “ Concerns”?

… Back pain?

Or hip problems ?

Or knee problems ?

I’ve had all 3 at one point or another over the last 35 years so I relate 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 valuable to you too.

“Hello Geoff,

Thanks again for all your excellent work. I'm currently following the Giant and really appreciating 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 triggering sciatic nerve pain (the one that radiates in one leg) or should I avoid this type of movement permanently? What are my options if ever I want to work my front legs without triggering my condition? Or how do I soothe 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 technique fade away.

If that’s you, the rest of this email won’t be relevant so hit the “eject 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. Re-pattern your Double Front Squat - kick off by understanding the correct technique.

7. Restore your Double Front Squat - progress towards 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

Hope this helps.

Now some may see this and say,

“ Whoa - ALL of that? That’s quite overwhelming! ”

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 decade , why not accept that challenge and reclaim as much as the Grim Reaper has tried to take from you ?

(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 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 teenage boy looking to test 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 carefully begin and habitually squat again.

Keep Strong,

Geoff Neupert.