Make Your Squat Stronger WITHOUT Hurting Your Knees
I’m a big fan of squatting.
In fact, I love all sorts of squats — front squats, pistol squats, Cossack squats, etc. — for a simple reason: they’re one of the best leg strengtheners you could possibly ask for.
However…
A common issue that you’re likely to run into at some point or another is knee pain.
Now, make no mistake: squats unequivocally do not hurt your knees. Not inherently, anyway.
More often than not, if your knees bother you when you squat, it’s because of something you’re NOT doing rather than something you have done (unless, of course, your technique is bad or you have a pre-existing injury, in which case that’s the first thing you should focus on).
I’m a big believer in the importance of accessory exercises — that is, doing “supporting act” movements that help you get much stronger at your main lifts while keeping your muscles and joints healthy at the same time (in fact, that will be a major theme of my next issue of the Inner Circle, so keep your eyes peeled for that). When it comes to the squat, you have a couple of options:
#1: Hip-hinging motions
This could be deadlifts of any kind, swings, good mornings, or what have you.
#2: Hamstring curls
You read that right, hamstring curls.
Now, before you tar and feather me for blaspheming all that is holy by praising a bourgeois bodybuilding exercise, let me explain myself.
For long-term healthy squatting, you need a strong posterior chain (low back, butt, hammies, calves, etc.). And when it comes to the hamstrings, they have two functions:
1) Extend your hip
2) Flex your knee
Now, naturally there is some flexing of the knee in the common hip hinging exercises, but most of the emphasis is on the hip extension part of the move, not knee flexion. This isn’t a problem — for a while. Eventually you’re going to find that you’ll need a little extra support down there, and hamstring curls are the bee’s knees for that. In fact, I read not long ago that a certain type of hamstring curl exercise — Nordic Curls, I think they’re called — have been shown to reduce hamstring injuries in a variety of different athletes. So there’s that.
(Above is another great hamstring curl variation that only requires a single dumbbell)
Fortunately, you don’t need to cave to societal expectations and get a gym membership to a lame-ass “health club” to do hamstring curls — you can do them on your couch! Or, if your spouse objects you can choose a different elevation. Take your pick.
I like to call these “Heels Elevated Hip Bridges” and they work wonders at strengthening the hamstrings (particularly around the knees), glutes, and even the abs while giving you extra support to put to good use at your favorite squatting exercises — so you can squat more often and heavier, if that’s your thing. The latter possibility is no joke either, as strength coach Jason Ferruggia talks about taking his squat from 365 lbs to 405 lbs and reducing his knee pain in the process, all thanks to strengthening his hammies and glutes. And we’re talking about a guy in his 40s — not some spring chicken like yours truly.
Here’s a short tutorial that will show you how to knock these out of the park and start ramping up your leg strength easily and (semi) painlessly. You’ll still probably limp around after a hard squat session, but that’ll just be due to muscle soreness (particularly if you did one of my workouts from the last email). Take the elevator and you’ll be fine.
Another great way to increase your squatting strength? Crawling.
Many moons ago I put my squatting to the side and instead just crawled for a few minutes a day.
The result?
My squat went from a measly 10 reps with two 24 kg (53 lb) kettlebells to a slightly more impressive 20 reps in a row with the same bells, all at a bodyweight of 155 lbs.
And I’d be willing to bet if you added in some other essential gait pattern movements (as well as your new favorite movement, the hamstring curl) you’d possibly see even greater results.
If that sounds epic to you, then you just might dig my free 9-Minute Kettlebell & Bodyweight Challenge.
It consists of some simple, easy-to-learn movements that I can almost guarantee you’ve NEVER done (including crawling, loaded carries, etc) and as the name implies, it only takes 9 minutes to do.
Not only does it fit neatly at the end of whatever other routine you’re currently doing anyway (so no need to put your regular training on hold), but many people have found that it actually enhances their workouts.
Have a look-see at what a gent named Mark had to say when he added my 9-Minute Kettlebell & Bodyweight Challenge into his current training program:
==
“Just wanted to pass this feedback along about the 9 min KB BW challenge.
I am on my 5th trip through it. I use it primarily as a warm-up, sometimes as a finisher, and sometimes as a stand-alone workout (when I am under recovered or just super pressed for time). I get in at least 3, usually 4, and sometimes 5 days a week including it.
I am to the point where I can get through 3 min straight of just about anything except double overhead carries (at about 2:10 with 16's), farmer’s carries with 32’s (about 2:15 when I push it), and can make 3 min of crawling but it smokes me.
I’ve now shared it with a dozen or so folx and the ones who “get it” have seen incredible benefits. Of course, there are those that never get it, but that’s part of the deal.
of note, the big thing I notice besides a massive (and positive) change in my abs is that I gen really feel more “tied together” and “ready” all the time. At 40, this is really important.
Thanks for making it SIMPLE to integrate this really important work!
best,
Mark Reinke”
==
Check it out for yourself at www.9MinuteChallenge.com
Have fun and happy training!
Aleks “The Hebrew Hammer” Salkin
