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Alternatives to squats?

post #1 of 44
2/25/09 at 11:08pm
Thread Starter 
I keep injuring my back doing squats.

I started lifting about two years ago, and was taught how to do them properly by a good strength coach, but I have a degenerating joint in my lower back (arthritis basically) which limits my flexibility. When I squat I can't roll my hips enough and end up having to lean forward to keep the weight balanced, putting too much stress on my back muscles, and sooner or later I pull something.

I mostly stick to big, complex movements: deadlift, squat, bench, bent-over row, overhead press, pull-ups curls and ab work.

I've decided that squats aren't worth it for me, in spite of their effectiveness, so I'm wondering what to replace them with. I don't think I can do Hindu squats (same lower back/hamstring flexibility problems), but I'm thinking about trying dumbbell squats. Any other ideas? I can do leg press for quads, but what's the alternative to squatting for glutes?
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post #2 of 44
2/25/09 at 11:14pm
If you need to lean forward too much, wear a stacked heel and/or do front squats. I doubt you're doing them correctly, though, because not 'rolling your hips enough' doesn't make sense.
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post #3 of 44
2/25/09 at 11:23pm
What about lunges?
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post #4 of 44
2/25/09 at 11:29pm
Leg press, dumbbell step ups, Romanian split squats, lunges
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post #5 of 44
2/25/09 at 11:41pm
Thread Starter 
Quote:
Originally Posted by why View Post
If you need to lean forward too much, wear a stacked heel and/or do front squats. I doubt you're doing them correctly, though, because not 'rolling your hips enough' doesn't make sense.


I said I understand how to do them correctly, but I'm not able to, due to flexibility issues.

I do front squats, but still feel like I can't keep my back straight, that I'm leaning forward to keep the weight balanced. I just think I don't want do any squats with weight on my shoulders, its just too risky for me.

What is a stacked Heel, and how would it help?
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post #6 of 44
2/25/09 at 11:43pm
Quote:
Originally Posted by Tako-kun View Post
I said I understand how to do them correctly, but I'm not able to, due to flexibility issues. I do front squats, but still feel like I can't keep my back straight, that I'm leaning forward to keep the weight balanced. I just think I don't want do any squats with weight on my shoulders, its just too risky for me. What is a stacked Heel, and how would it help?
It allows the knees to travel farther forward. Put a book under each heel and squat and you'll see what I mean. The only real flexibility issues should be from the hamstrings or -- likely in your case -- the calves.
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post #7 of 44
2/25/09 at 11:49pm
I'm interested in the responses here too as I can't do squats to proper form either because of titanium screws through my hips. For some reason the weight being borne over the shoulders creates a very uncomfortable pressure in my hips when I really drop my ass. I can do the work painlessly when the ROM is less than parallel, but when I drop my ass my hips feel like they're gunna burst.

But for some reason I have found front squats to be pretty ok. I can only assume it is because of the placement of the weight and also that it is significantly less weight than a regular squat.
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post #8 of 44
2/25/09 at 11:49pm
Thread Starter 
Quote:
Originally Posted by unjung View Post
What about lunges?

Quote:
Originally Posted by Illuminate07 View Post
Leg press, dumbbell step ups, Romanian split squats, lunges

Yeah, this is sorta what I was thinking. What have your experiences with lunges and step-ups been like, compared with squats? And do they work the quads mostly or the glutes as well? I'll have to find out what romanian split squats are.

Thanks.
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post #9 of 44
2/25/09 at 11:52pm
Thread Starter 
Quote:
Originally Posted by why View Post
It allows the knees to travel farther forward. Put a book under each heel and squat and you'll see what I mean.

The only real flexibility issues should be from the hamstrings or -- likely in your case -- the calves.

Will check that out. Thanks.
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post #10 of 44
2/26/09 at 12:34am
if you are injuring your back, get a coach or a personal trainer to work with you to find a better alternative - blow the 50 bucks. its your back. don't fuck arond with your back.
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post #11 of 44
2/26/09 at 12:47am
Quote:
Originally Posted by Tako-kun View Post
Yeah, this is sorta what I was thinking. What have your experiences with lunges and step-ups been like, compared with squats? And do they work the quads mostly or the glutes as well? I'll have to find out what romanian split squats are.

Thanks.

I believe there is an understanding on this sub-forum that if you can hit Post Reply, you are qualified to give advice on physical fitness, so here I go. I would typically throw an 80lbs barbell on to my shoulders and do a couple walks up and down the gym, being careful to get the back knee right down to the floor. After about three laps (maybe 180 feet total), I was generally about ready to puke, so felt I'd done enough of that. I never felt like I was getting as much strength work out of lunges as squats, which makes sense, since I expect most people can squat a lot more than they can carry during lunges. I've tried carrying dumbells during lunges but didn't like that as much, probably because of the pulling on my shoulders and the lack of stability. I have also done standing lunges in the squat rack the same way, and still do sometimes.

I'm not doing lunges right now, but rather, am doing squats with between 135lbs and 155lbs total. I find I slack off if I put any more weight on. This also causes me some pain in my lower back, so I am tempted to go back to lunges.
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post #12 of 44
2/26/09 at 12:58am
I think the Front Squat may be the best alternative for the Back Squat. Here's a good set of tips for Front Squat technique: http://stronglifts.com/how-to-front-...per-technique/

I've only been doing Front Squats for about a month, but I found that the closer you put the bar to your throat, the easier and more natural they feel. The bar feels a bit awkward at first pressing against your sensitive windpipe, but at the same time the bar is in a much more stable shoulder position.

You'll still lean forward some on the Front Squat (see the videos in the above link for how much/little), but significantly less than on the Back Squat, so at least they should be okay on your degenerating joint.

I'm not sure if the bar on the shoulders is dangerous, per-say... Keep your elbows up so that your upper arms are parallel to the ground. If you're in the clean form, squeezing your elbows towards one another helps keep them up (because they're tighter? Not sure, but it works for me).

Finally maybe you could add some Cleans to your big complex movement workout.
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post #13 of 44
2/26/09 at 1:10am
How low are you going. As long as you can break parallel your better off continuing to squat as opposed to stopping. If you've been going well after your back rounds that may have caused this problem.

Also I'm not qualified to give advice either.
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post #14 of 44
2/26/09 at 1:21am
Front squats, I don't even do back squats anymore
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post #15 of 44
2/26/09 at 1:21am
I just did a bit of reading - definitely trying front squats next time I do legs.
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