How to incorporate Squats to your kettlebell workouts if you have “ Concerns”?
… Lower back problems ?
Or hip discomfort?
Or knee problems ?
I’ve had all 3 at one point or another over the last 35 years so I empathize 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 helpful to you too.
“Hello Geoff,
Thanks again for all your awesome 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 build 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 crawls in one leg) or should I avoid this type of movement forever ? What are my options if ever I want to work my front legs without triggering my condition? Or how do I relieve my condition? Thank you
Regards,
“Z”
Now, some people are fine 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 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 manage 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 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. Adjust your Double Front Squat - start by learning the proper technique.
7. Restore your Double Front Squat - progress towards 10 sets of 5 with a pair of 16s... then 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 tip helps.
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 view it is, if you plan on being here for the next coming years, why not take on that “challenge” and regain 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 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 push himself near-daily on his dad and an almost twelve-year-old squats daughter who will surely draw boys in like a magnet .
So, use that outline to safely start and regularly squat again .
Keep Strong,
Geoff Neupert.