If you want to squat but have mobility issues, feeling stiff, or unstable this post is for you. And its perfectly timed since it’s “Squat Monday!” However, I do want to clarify that while I believe the squat is a staple exercise, it’s not the magic potion to get a booty or become the best athlete on the field. With that said, if you do squat but have a few limitations I hope these tips can alleviate them.
Back Pain
If you have a little back pain when you squat and have great positioning this tip MAY help BUT please be sure to consult your physician and personal trainer before you do any new exercise modality.
In case you don’t know, I herniated my L4,L5,S1 discs about 7 years ago due to improper positioning and bad coaching in the front squat and cleans. I’m still fighting to get back up to strength and hopefully will get back on the platform soon enough. Because of this I’ve played around with a few different ways to help me squat without pain. Keep in mind that everyday is different and everybody is built different but you can play around with it and see what works best for you.
Lying Leg Curls
I know what you’re thinking, the “leg curl?!” It’s a machine or it’s for wussies and blah blah blah. I really don’t care, the fact is that firing up my hamstrings seems to really alleviate my back and has helped many other weightlifters, athletes, and personal training clients alike too. Put your ego aside and focus on doing things that help alleviate your back pain and help your training performance in the gym.
Method: After a thorough warm up and basic activation routine, I’d do leg curls for about 3×15 reps as I warm up with the bar. It’ll look something like this:
- Leg curl x15 light-medium weight with a 3:1:1 tempo
- Squat bar
- TKE x10
- Leg curl x15
- Squat warm up set 1
- TKE x10
- Leg curl x15
- Squat warm up set 2
At this point my back is feeling pretty good and I can progress up to my work sets.
On the flip side, sometimes I’m feeling pretty good and don’t need to do the leg curl to warm up but by the end of the workout my back may be feeling a little “tweaky” so I’ll pump in 2-3 sets of 15-20 reps and that usually gets me squared away.
Back Extension
As I said earlier, everyday is different, sometime the leg curl helps me and sometimes it doesn’t. If I’m still feeling a little unstable, I’ll hit the back extension for a few sets (2-3 x15-20 reps) to get the blood going. Keep in mind that this isn’t used to strengthen your back but to help “activate” or “pump” up the muscles so that you’re primed for the squat.
Method: Intensity should be relatively low, so if you need to drop the reps that’s completely fine. The point is not tire yourself out before you move into your work sets.
- Back Extension x15-20 Temp 2:1:1
- Squat 45lbs 5-10
- Back extension x15-20
- Squat warm up set 1
- Back extension x15-20
- Squat warm up set 2
Banded Lateral Walks + Side Planks
I typically use this routine during our physical preparatory phases but it’s also helpful if you’re back isn’t completely stable.
Method: Your hips may get a little more fatigued from this but it shouldn’t negatively effect the squat.
- Lateral band resistance walk- 10yards down and back
- Side plank x20sec
- Squat 45lbs 5-10
- Lateral band resistance walk – 10 yards down and back
- Side plank x20sec
- Squat warm up set 1
- Lateral band resistance walk – 10 yards down and back
- Squat warm up set 2
- Side plank x20sec
- Squat warm up set 3
You really shouldn’t take too much of a rest here between each movements, the point is to get the blood moving, your body primed, and still workout in an efficient manner.
Squat Mobility Exercise
If you can squat but need that actually little “push” to get all the way down, this is for you. While stretching your hip flexors is great, I’ve found these movements to really open up my bottom position, which is key for Olympic weightlifting.
Compression band + Jump Stretch Band
I’m a big fan of band traction stretches and compression bands, now put that together and BOOM you got a great squat mobility exercise. The video pretty much explain it all:
Method: I would typically add this in during the general warm ups but some people may find that it works better for them during their specific warm ups- just like how we laid out the earlier movements above.
Angled Ankle Mobility:
If you don’t have a band or compression bands, don’t worry. You can still do some great mobility work like so:
Method: I actually like to do these in between my warm up sets for about 3-5 reps as I rotate other activation movements in. Everyone is different so play around with it and see what works best for you.
That’s it for today! And please make sure to consult a doctor and your personal trainer before you do any of the above suggestions.
Train smart,
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