Don't Squat, today.
Starting out with a title like that will raise some eyebrows. Before you slap me silly, let me explain. First of all I'm referring to high bar back squats, front squats, box squats, or wide squats. If you are competing at a high level in sports and you continue to hurt after performing squats, then temporarily remove this exercise from your program. Don't worry the world isn't over. If you're feeling too drained in practice when you back or front squat, then you are limiting your training on the mat, field, court, etc.
Now, let me explain what is going on, we will take XYZ as an example. XYZ has wrestling practice 5 days a week and competes on the weekend. XYZ is always interested in gaining an advantage over opponents. That's why XYZ SQUATS! XYZ squats with good form! Ass to the grass, back flat, and a belly full of air. The bad part is, XYZ has severe lower back pain, that comes and goes! Loading the Spine directly too often can really hinder performance during wrestling season. With that said, there could be an alignment issue, muscular imbalance, poor form, poor nutrition, or poor program progression...more discussion on that later. XYZ knows the benefits from squatting (leg, back, abdominal) yet after squats XYZ goes into wrestling training and can barely walk.
There is nothing wrong with being a weightlifter, powerlifter, or functional fitness athlete and squatting. The truth is competitive lifters train really hard. But, they don't try to beat the heck out of their bodies in the same fashion. They don't slam each other, sprawl, or stretch each other out to a point of submission! Try letting a stud wrestler apply a hip pressure leg ride and wrench on your neck and shoulders. That will force the toughest people say uncle. I would still recommend squatting (under the proper progression/periodization) if you're pain free in strength training. The off-season is the most important time to make gains. During this time you're doing less demanding (nervous system) practice drills and conditioning, This applies for all sports. In volleyball you jump! In track you sprint! This is all very taxing on the nervous system and strength training is supposed to help performance not diminish it. Let me repeat, I'm not saying squatting is a bad exercise, in fact I love squats, I squat often, but your sport is more important than squatting, today.
A solution: SPLIT SQUATS! Your legs will get strong, flexibility will increase & your back will feel great. Below is a video of Marcie Wells performing a front foot elevated split squat w/ DB. I worked with Marcie leading up to the 2013 CrossFit Games. She placed 6th in the Master Division in the 40-44 year old category.
Now, let me explain what is going on, we will take XYZ as an example. XYZ has wrestling practice 5 days a week and competes on the weekend. XYZ is always interested in gaining an advantage over opponents. That's why XYZ SQUATS! XYZ squats with good form! Ass to the grass, back flat, and a belly full of air. The bad part is, XYZ has severe lower back pain, that comes and goes! Loading the Spine directly too often can really hinder performance during wrestling season. With that said, there could be an alignment issue, muscular imbalance, poor form, poor nutrition, or poor program progression...more discussion on that later. XYZ knows the benefits from squatting (leg, back, abdominal) yet after squats XYZ goes into wrestling training and can barely walk.
There is nothing wrong with being a weightlifter, powerlifter, or functional fitness athlete and squatting. The truth is competitive lifters train really hard. But, they don't try to beat the heck out of their bodies in the same fashion. They don't slam each other, sprawl, or stretch each other out to a point of submission! Try letting a stud wrestler apply a hip pressure leg ride and wrench on your neck and shoulders. That will force the toughest people say uncle. I would still recommend squatting (under the proper progression/periodization) if you're pain free in strength training. The off-season is the most important time to make gains. During this time you're doing less demanding (nervous system) practice drills and conditioning, This applies for all sports. In volleyball you jump! In track you sprint! This is all very taxing on the nervous system and strength training is supposed to help performance not diminish it. Let me repeat, I'm not saying squatting is a bad exercise, in fact I love squats, I squat often, but your sport is more important than squatting, today.
A solution: SPLIT SQUATS! Your legs will get strong, flexibility will increase & your back will feel great. Below is a video of Marcie Wells performing a front foot elevated split squat w/ DB. I worked with Marcie leading up to the 2013 CrossFit Games. She placed 6th in the Master Division in the 40-44 year old category.
Split Squats w/ DB
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