How to include Squats to your kettlebell workouts if you have “Issues ”?
… Lower back problems ?
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 conquered 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 great work. I'm currently following the Giant and really enjoying doing clean and presses. However, I feel that I may soon start doing some Squats to build 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 radiates in one leg) or should I avoid this type of movement forever ? What are my alternatives if ever I want to work my front legs without irritating 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 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 “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 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. Refine your Double Front Squat - start by learning the right technique.
7. Rebuild your Double Front Squat - build up to 10 sets of 5 with a couple of 16s, followed by 20s, then 24s...
Here are some alternatives 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 take a look at that and go,
“Wow - ALL that? That’s a lot! ”
And you know what, that person would be right.
But the way I look at it is, if you plan on being here for the next 1 to 10 years , why not face that “challenge” and wrestle back as much as the Grim Reaper has tried to steal from you ?
(From my experience, he shows up EARLY, whispering things like, “You’re too old for that…” and other such nonsense right around age 40. Once you crest 50 he really increases 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 check here a teenage boy looking to push himself near-daily on his dad and an almost twelve-year-old daughter who will surely draw boys in like a magnet .
So, use that outline to carefully begin and habitually squat again.
Stay Powerful,
Geoff Neupert.