Squat Training

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

… Lower back issues ?

Or hip issues ?

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 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 fantastic 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 triggering 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 soothe my condition? Thank you

Regards,

“Z”

Now, some people are fine with “living with” this sort of thing.

They believe 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 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 different and distinct ) 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 - begin with mastering the correct technique.

7. Strengthen your Double Front Squat - progress towards 10 sets of 5 with a set of 16s, then 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

Hopefully this tip helps.

Now some may glance at it and think,

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

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 several years , why not accept that challenge and regain as much as the Grim Reaper has tried to rob you of?

(From my experience, he starts visiting EARLY read more , whispering things like, “You’re too old for that…” and other such remarks right around age 40. Once you hit 50 he really amps up the pressure... )

Me?

I’m not going to be 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 fourteen-year-old boy looking to test himself near-daily on his dad and an almost 12-year-old girl who will surely draw boys in like a magnet .

So, use that outline to carefully begin and routinely squat again .

Stay Powerful,

Geoff Neupert.