Non Traditional Tweaks to Old Time Favorites–Part 4
In the fitness world, there are several exercises which have stood the test of time. These movements have remained because they work, require little equipment, and give you a lot of bang for your buck. The movement patterns these exercises use are very important and you should continue to train using them throughout the duration of your life for optimal function. However, as we age, our joints lose space between them. This makes spinal compression and shear forces more problematic in many individuals. This decreased space in the joint also makes impingements in the hip and shoulder more likely, as well as discomfort in the knee and elbow. When this begins to happen, many individuals just shy away from the movements all together leading to loss of strength, stability, and mobility throughout the body. One solution we have found to this problem here at Fenton Fitness is reducing overall system load by altering range of motion, balance/stability, or load placement. In some cases, these lower load alternatives completely replace the standards and in others, they are rotated in based on client history, goals, and adaptation. For the next few weeks, I will be giving some alternatives to some traditional exercises.
Jeff Tirrell, CSCS, CSFC, Pn1
Traditional- Barbell Back Squat
Alternatives- ½ Racked KB Squat or Rear Foot Elevated Goblet Split Squat
Both the ½ Racked Squat and RFE Split Squat reduce load, easing the stress to the low back, hips, and knees. The ½ Racked KB Squat introduces rotational & lateral flexion forces to the equation causing the core to work very hard to resist these forces. The Rear Foot Elevated Goblet Split Squat leads to a more upright posture reducing shear and compressive forces on the lumbar spine. This exercise also tends to better target the glutes and put the quad under a more stretch and larger range of motion.
View video of these exercises: View Video