squat alternatives

**novastepp** · 09-25-2006, 01:08 PM

i have kyphosis (humpback) its not very bad but if i squat it gets aggrevated, and i have been moving up in strength on the leg press (895 for 3) is my best at this point. i know the benefits to squatting heavy and i want to implement them into my routine every other week of every 3rd week. can someone at least point me in the direction of a squat alternative that maybe lessens the pressure on your back. or at least give me different alternatives so i can experiment with different approaches so i can do heavy squats without teh pain. any help would greatly be appreciated. -nOva

**novastepp** · 09-25-2006, 01:09 PM

oh, i been looking into hack squats on teh hacksquat machine... would that be a good alternative to leg press? not sure which on will benefit me more.

**novastepp** · 09-25-2006, 05:00 PM

sweet!

***perfectbeast2001*** · 09-25-2006, 05:02 PM

how do you get on with front squats? Also just keep the weight comfortable and rep out instead.

**novastepp** · 09-25-2006, 08:47 PM

yeah i do the rep out routine. but i just wanted to see if there was a way to do heavy sqyats without aggrevating my back so much. thanks a lot for mentioning the front squat. i actually forgot about that approach. i'm going to give it a shot tomorrow. any other thought are much appreciated as well.

**DSM4Life** · 09-25-2006, 08:50 PM

I guess you could try smith squats which i hate but i guess it will make the movement "easier." The movement just isn't the same with the smith. What i also do it get the EZ bar , load up with weight, put it behind the neck like you would the BB for squats and do some lunges. I did 4 sets of them last time and my glute were killing me for a week

**HORSE~** · 09-25-2006, 09:03 PM

Lunges with db definately not a subsitute for squats but it is another great leg exercise that should minemize the pressure put on your back......

**novastepp** · 09-28-2006, 06:00 AM

thanks a lot for the options. i think im going to give heavy hack's a go this week on leg day.

**zodiac666** · 09-28-2006, 06:06 AM

i also cant squat very heavy because of lower back problems.

hack squats are much easier on the back, and IMO work the quads much better than leg presses.

**DNoMac** · 09-28-2006, 09:34 AM

I agree with zodiac, hack squats hit the quads more. Not sure if the gym you workout has the machine, but Freemotion and Hammerstrength have a squat machine that has a large back support and pads that come over the shoulder the provide much more support and control. It's hard to describe, I'll see if I can find a picture on the net. What if you just wore a weight belt on heavy sets, would that help? I just aggrevated my back tuesday doing heavy LEG PRESSES.

**l2elapse** · 09-29-2006, 12:23 AM

do box squats, they helped me a lot

**boxingbean** · 09-29-2006, 03:05 AM

ya..lunges, leg press, box squats, anything to work you quad, glute and hamstring areas ...when u foot goes into a dorsal position, and ur hips go in a flexion to extension state, its basically workin the same muscle groups as a squat FYI

try a squat machine facing toward the backpad if you have knee problems