Spare your lower back with these squat variations!
I recently started with a new client who expressed a concern about his lower back in workouts.
As someone who has a spine in the same of a question mark (? instead of a normal S curve)....I vibed with that statement.
Sparing your lower back in lower body workouts is a must-have for many. If you have lower back pain, these variations may help keep!
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First, These are both knee sparing AND back sparing. Second, the skater squat can be done with or without assistance (holding on to a TRX strap or squat rack). Okay, third, this variation keeps your back happy by minimizing the amount of depth you can achieve in the squat because of the rear leg being bent.
2) Split Squat with Hip Internal Rotation
This variation saves the back because it forces your weight to shift to and from your lead leg. This allows you to constantly 're-balance' your body before each rep starts. I really like this variation because it trains the inner-leg muscles that are often neglected.
This variation requires a specialty bar called the 'safety squat'. The reason it's 'safe' is because your hands go from behind your shoulders to in front. The subtle change in hand position takes a lot of pressure off of your lat and shoulder mobility which eases up the stress on the lower back. If you're a regular squatter and have worries about your lower back (or shoulders), an SSB is worth your while.
What's the next body baggage area I should help? Let me know in the comments!
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