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Alternatives to squats for DC training

bonacris

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As per title.

i cant do back squats without pain in my left knee from a bony growth which is usually found in younger people going through growth spurts. its called Osgood Schlatters. Whenever i squat, even with just 135, I get a shooting pain just below my kneecap where the bony growth is. The only way to rise out of the squat is to put all the pressure on my right leg.

I have tried resting and and staying away from squats for a while but it keeps coming back when i finally feel like its can handle squating again. it can be painful during leg presses but nowhere near as bad

I'm keeping leg presses in but dropping back squats so looking for other exercies to add that i can still progressively overload
 

OutToLunch

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Front squats, landmine squats, Safety bar squats or goblet squats an option or just no to any kind of squat
 

bonacris

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Front squats, landmine squats, Safety bar squats or goblet squats an option or just no to any kind of squat
front squats are not too bad as the weight is much lighter 250+ vs 400+ but again the last few on a widowmaker set i tend to lean more the good side to stand up
 
Last edited:

OutToLunch

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front squats are not too bad as the weight is much lighter 250+ vs 400+ but again the last few on a widowmaker set i tend to lean more the the good side to stand up


Ok. Try them on the smith machine. Also trap bar deadlifts with heels slightly elevated will fry your quads
 

JeanClaude

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Walking lunges. Single leg leg press will allow less weight and less pressure.

Stationary lunges on smith machine, one set of one leg then switching.

Horizontal leg press.

Also pre exhausting the quads with lunges before hitting leg press.

Less rest (30sec) between sets will allow less weight to be used.

Knee sleeves will also keep pressure and allow more blood flow around ur knee.

Let us know how it works out.

Also, consider supplementation of vit D, calcium and magnesium for bone health.


Sent from my iPhone using Tapatalk
 

bg091593

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I have jumpers knee too. Sucks. Stretch the shit out of the quads hams and hip flexors daily. Helped me 10x fold and I'm able to squat now. Hope you find some relief soon.
 

jpkoepse

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Something I've loved doing after discovering them a few weeks ago is sommersault squats... should be great for sweep development. Look it up on the youtubes... see if it works for you. Having said that, I see this as more of an accessory movement as i don't think it'll replace what a barbell squat can do.
 

maldorf

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machinemind

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Read the Stickies!
 

little slice

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I have the same problem


I do reverse hack squats with reverse bands to take the pressure off my knees



Today I did them and paused in the hole for 5 seconds each rep. Had to cut the weight in half and I felt it MUCH better in the actual muscle
 

G.I.Bro

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I do front squats. They're harder but hit the quad sweep more and I feel it less in my hip joints and knees. Oly squat shoes (newest Romalos) helps with form. I have a short torso and long ass legs, super high calf insertion like a black dude. Shit genetics for calves and makes natural body mechanics for squat form poor. For seem reason I feel back squats in hips more than knees. Every other muscle group develops with ease, lower body has always been a challenge. I'd rather do a fuck load of front squats and hacks than super heavy back squats. Open to any advice...
 
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1234trew

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Leg press is just fine imho....squat is horribly overrated unless you have perfect form
 

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