Announcement

Collapse
No announcement yet.

Squat alternative

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Squat alternative

    Hello from a new member in the UK.

    I've just found this primal world and really pleased because it just seems intuitively right and my first couple of weeks are showing some positive results unlike many things I've tried in the past.

    I'm a 48 year old man, 6'4" and 265 pounds (in american money :-)). I'm naturally broad/muscularly built and when much younger I was well toned and muscled (serious competitive rugby does that to you!). However the years and a desk jockey lifestyle have taken their toll so I'm now somewhat overweight as you can see from the numbers and I have definitely lost most of the muscle I used to have.

    I joined a local gym last year and started their cross-fit sessions. They were quite fun but I found them too competitive - maybe my problem - and the coach pushing too hard. In January I ended up tearing the cartilage in my right knee - 20 years ago (in the rugby days) I had surgery on it to rebuild it after multiple dislocations.

    Shit happens so I could have lived with that and recovered and gone back but I'm not happy with the fact that the gym instructor never called me back to discuss the tear and what we do next despite repeated phone calls to him after the incident.

    Anyway, in March I had surgery to remove the cartilage and I'm now committed to doing things my way at my pace. The diet is going well, full plank is fine; press ups from knees - I can do 50 and can see myself working to full ones fairly soon. Pull ups is one for the long haul but I'm doing the stages Mark suggests.

    My problem is the squats. The pain has now mostly gone although it's there on bad days but laterally the knee still feels weak and I am certainly not going to risk pushing it given my medical history. So my question is if I can't (yet) do squats, what should I be replacing them with?

    Thanks for your advice.

    Wozza

  • #2
    Try out lunges. First bodyweight, and if that feels good you can pick up some weights in each hand. Do your standard forward lunges, and backwards as well.

    Comment


    • #3
      Aside from lunges, maybe the leg press machine.... only other thing I could think of. Not sure if it'd be good or not.

      Comment


      • #4
        Originally posted by Metric View Post
        Aside from lunges, maybe the leg press machine.... only other thing I could think of. Not sure if it'd be good or not.
        -1.

        OP- Can you sit on a chair and get up? If so, you're doing squats already.
        The Champagne of Beards

        Comment


        • #5
          Having "bad" knees myself I would say lunges have the potential to be harder on the knees because of the motion involved. My massage therapist (a powerlifter) says lunges are very hard on tall people and you need to be very careful with them.

          Comment


          • #6
            Not sure if this would help or if you have access to it but have you tried doing trap bar dead lifts?
            "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

            Comment


            • #7
              Originally posted by Fernaldo View Post
              Not sure if this would help or if you have access to it but have you tried doing trap bar dead lifts?
              If he doesn't have one, a trap bar's a great investment anyway. But an overweight, out-of-shape guy with a knee problem might not be ready for it yet. I'd start off with body-weight box squats (sit down. stand up. that's a body-weight box squat) and come up with a progression from there.
              The Champagne of Beards

              Comment


              • #8
                At 6'2" lunges are harder on my knees than a correct form squat. With proper technique your knee should be under very little to essentially no stress (other than vertical compression) for squats.
                "Go For Broke"
                Fat Kine-230/24% @ 6'2"
                Small Kine-168/9%
                Now- 200/8%
                Goal- 210/6%

                Comment


                • #9
                  The squat is by far one of the safest exercises for your knees as long as you use proper form and and perform a FULL squat. Stopping in the middle of the descent, or "half-squats", are what cause the tension and pain.
                  I've got of one them journal thingies. One Night At McCool's

                  Comment


                  • #10
                    To go with what NicMcCool said, look up some exercises for your glutes and hamstrings. Imbalanced muscles between the front and back of your leg can make knee problems worse. Squatting low requires you to use your posterior chain, but I'm sure there are other exercises you can do as well.

                    Comment


                    • #11
                      Originally posted by Wozza View Post
                      My problem is the squats. The pain has now mostly gone although it's there on bad days but laterally the knee still feels weak and I am certainly not going to risk pushing it given my medical history. So my question is if I can't (yet) do squats, what should I be replacing them with?

                      Thanks for your advice.

                      Wozza
                      Conditioning Research: The Wall Sit

                      Comment


                      • #12
                        Squats WILL make your knees stronger, as long as you do them correctly. You need to force your weight on your heels, and pretend you are pushing the opposing walls OUT with your KNEES (ie. push your knees out!). Bend at your hips, ass OUT, back STRAIGHT.

                        Before I improved my form, my left knee hurt like a b!tch after doing squats. Going up/down stairs was killer. Now I've improved and it's made such a huge difference.
                        A Post-Primal PrimalPat

                        Do not allow yourself to become wrapped up in a food 'lifestyle'. That is ego, and you are not that.

                        Comment


                        • #13
                          I echo other sentiments on the benefits of squats. Overtime done properly they will strengthen and build your ligaments.

                          Have you tried walking lunges?
                          My Youtube Health and Fitness Channel:

                          http://www.youtube.com/user/dcdhealthfitness

                          Will be making more videos weekly.

                          Comment


                          • #14
                            Hi.

                            A lot of what has been advised is sound and should be tried. I would also advise trying cossack squats & side-lunges, see if changing the angles of resistance helps. Also, a hack that I used to help establish my pistol squat; squat in a doorway and use the door-frame to help through sticking points and as support when you sit back into the squat.

                            peace
                            All the best!

                            PDJ

                            The quieter you become the more you're able to hear.

                            Mawlana Jalaludin Rumi

                            Comment


                            • #15
                              Oh, you called also do step-ups.
                              All the best!

                              PDJ

                              The quieter you become the more you're able to hear.

                              Mawlana Jalaludin Rumi

                              Comment

                              Working...
                              X