Quote:
Originally Posted by TSXCman
since you guys are on the squats topic:
What is the best alternative to regular squats? I do not feel good with the bar resting across the shoulder blades so close to the spine, no matter the padding or proper positioning. Just personally doesnt feel good
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Do you mean it is painful on the spine...? I remember when I first started, they felt awkward. Are you sure you have it in the correct position? Is it a high bar or low bar squat. Mark Rippitoe advocates the low bar squat although off the top of my head I am not sure why that is...could be because you can lift more...
Anyway, you can do pistols (one-legged squats) - if you have no problem doing 10 consective per leg (always make sure you go below parallel when squatting), you can start adding weight by holding on to plates, dumbells, kettlebells...etc.
You can also do tabata squats - 20 seconds of as many air squats as possible followed be 10 seconds rest. Repeat for 6 - 8 sets.
Walking lunges are good for the legs...add weight with dumbells etc. Make sure the trailing knee kisses the ground so to speak.
Overhead squats, front squats as mentioned (although some people have problems with this position due to the wrist flexiblity) are also good.
Having said that, I don't really think anything replaces squats - they just stimulate the body and build strength.
If it really is just a case of uncomfortability, I would start warming up with just the bar until you are comfortable doing that and slowly add weight until you are comfortable going heavy.
Check out the links I listed above for correct squat form etc.
Forgot to add that sprinting is also a fantastic exercise.