Add Squats

How to add 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 overcome each of squat 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 great work. I'm currently following the Giant and really digging doing clean and presses. However, I feel that I may soon need to do 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 crawls in one leg) or should I avoid this type of movement permanently? What are my substitutions 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 fine 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 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 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 - begin with mastering 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 glance at it and think,

“ That’s a lot !”

And you know what, that person would be right.

But the way I think about it is, if you plan on being here for the next 1 to 10 years , why not take on that “challenge” and reclaim as much as the Grim Reaper has tried to take from you ?

(From my experience, he begins 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 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 teenage boy looking to challenge himself near-daily on his dad and an almost 12-year-old girl who will surely bring boys around like moths to a flame.

So, use that outline to securely initiate and habitually squat again.

Stay Powerful,

Geoff Neupert.