Back squat alternatives

vangoz

Hey,

Around 6 months ago I strained my hip flexor forcing me to give up squats for a while, I went back squatting too early twice and re-injured myself. When I squat in any other position other than the back squat my hip doesn't give me any issues. I wanted to move to front squats but I have trouble with my wrist flexibility due to a ganglion cyst http://i.imgur.com/BgT8ues.jpg

So my question is, are there any other squat variations or alternatives that will give me a close enough compound workout?

Ps I already do deadlifts.

Alf Veedersane

Waitr until the hip flexor injury has cleared up fully and back squat?

vangoz

Alf Veedersane wrote: »

Waitr until the hip flexor injury has cleared up fully and back squat?

It's taking too long My leg strength is melting away. Deadlifts are so taxing they just kill my entire workout.

Alf Veedersane

You could always try using straps to front squat and work on stretching lats and triceps to see if you reduce the wrist issue to a point where it doesn't prevent you doing them.

But if the hip flexor issue keeps arising then consider a physio.

And there's a lot to be said for taking the short term hit for the long term benefit and letting the hip flexor heal

papu

My hip flexor was giving me troubles , I found that low bar squatting is much more comfortable and doesn't pressure my hip in the same way. Could give that a try and see how it feels. Zombie front squats or using straps for front squats either.

Sundy

How about zercher squat:



I've done them before and found them to be quite stable

vangoz

Alf Veedersane wrote: »

You could always try using straps to front squat and work on stretching lats and triceps to see if you reduce the wrist issue to a point where it doesn't prevent you doing them.

But if the hip flexor issue keeps arising then consider a physio.

And there's a lot to be said for taking the short term hit for the long term benefit and letting the hip flexor heal

Thanks, I actually haven't considered using straps - will definitely look into it.

Yeah I've been to two physios, essentially the same advice, plenty of stretches, lots of rest - Basically when the pain went I returned squatting, but just because the pain subsided did not mean it healed, really sucks.

vangoz

papu wrote: »

My hip flexor was giving me troubles , I found that low bar squatting is much more comfortable and doesn't pressure my hip in the same way. Could give that a try and see how it feels. Zombie front squats or using straps for front squats either.

Low bar squat certainly had less stress on my hip, but was still enough to give me concern. I think I'll proceed to this before the high squat in a couple months. Cheers.

vangoz

Sundy wrote: »

How about zercher squat:



I've done them before and found them to be quite stable

Never seen this before :eek: I'll it check out online and give it a bash.

Alf Veedersane

Cross-arm front squat either.

thehamo

Split squat with db is also an option. Takes a little longer but can be good. I use them isntead of back squats because my back falls to sh1t when I do.back squats.

LivingDaDream

+1 for DB split squats. I had been having problems with really tight painful hip flexors for months so bit the bullet dropped the back squats and doing 3 week cycles of split squats, lunges (front foot elevated) along with plenty of stretching and then after 6 weeks progressing to front squats. I'm five weeks in and have seen a huge improvement in hip flexors, virtually no pain whatsoever.

Rough Sleeper

Alf Veedersane wrote: »

Cross-arm front squat either.

I've always thought that there's something inherently silly looking about this movement, like your hands have been possessed and are trying to strangle you, or you caught a barbell that was thrown at you midway through doing the Macarena.

But it requires zero flexibility and seems to work fine. In fact, I think the biggest front squat I've seen was done cross-armed.

Alf Veedersane

Rough Sleeper wrote: »

I've always thought that there's something inherently silly looking about this movement, like your hands have been possessed and are trying to strangle you, or you caught a barbell that was thrown at you midway through doing the Macarena.

But it requires zero flexibility and seems to work fine. In fact, I think the biggest front squat I've seen was done cross-armed.

When I started doing front squats I never thought to address flexibility in lats or triceps as a limiting factor so it was how I did them.

Felt awkward when I went back to them.

And Dan Green does 'em cross armed so they work for people who can lift very heavy a'ight

Caliden

Your arms in the front squat (and high bar back squat) should only be needed to keep the bar in place.

Low bar is a bit different.