How to incorporate Squats to your kettlebell workouts if you have “Issues ”?
… Back pain?
Or hip problems ?
Or knee issues ?
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 conquered each of them. (Thankfully!)
So, when “Z” emailed me and asked the following, I thought my response would be useful to you too.
“Hello Geoff,
Thanks again for all your excellent work. I'm currently following the Giant and really digging 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 aggravating sciatic nerve pain (the one that crawls in one leg) or should I avoid this type of movement permanently? What are my alternatives if ever I want to work my front legs without aggravating 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 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 “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 ease 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 - start by learning the ideal technique.
7. Reconstruct your Double Front Squat - aim for 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,
“ 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 several years more info , why not face that “challenge” and regain as much as the Grim Reaper has tried to rob you of?
(From my experience, he shows up EARLY, whispering things like, “You’re too old for that…” and other such discouragement right around age 40. Once you reach 50 he really amps 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 fourteen-year-old boy looking to push himself near-daily on his dad and an almost pre-teen daughter who will surely attract boys like a light attracts moths .
So, use that outline to carefully begin and habitually squat again.
Stay Strong,
Geoff Neupert.