3 Back Squats Substitutes, To Avoid Lower Back Pain
If barbell back squats bug your lower back, try one of these instead:
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1️⃣ Front Squat
2️⃣ BB Split Squat
3️⃣ Hatfield supported squat
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1️⃣ The front squat limits load, but it forces you to compress your ribcage and brace your core far more, protecting your back.
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2️⃣ The split squat will reduce the load on your spine dramatically, while potentially keeping the same load on each leg due to isolating one at a time. This will stimulate the muscle just as much, but save your back from the risk of injury.
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3️⃣ The hatfield squat, although difficult to set up, will reduce that load on your spine and allow YOU to choose where to place the tension, by having the handles as anchors to position yourself optimally.
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Choose one of these or rotate through them, instead of using the typical barbell back squat, if you don’t feel comfortable or have had any back issues from squatting in the past!
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