This is a special video for Angela. She asked me…
Why Squats Are Bad and Lunges Are Good
CLICK HERE to watch the YouTube video.
I am going to get Orsy to go through a Dumbbell Squat to highlight why the dumbbell squat can irritate the back. You may have experienced back pain, discomfort or tightness when performing a Dumbbell Squat. This is common, and luckily there are other exercises, such as the one in this post, that offer great results without pain and irritation.
Dumbbell Squat (Front View)
Often people will collapse in the knees, which affects the knees and the lower back. Over time, this can cause knee pain and injuries, as well as low back pain.
Dumbbell Squat (Side View)
Some people have a difficult time mastering this movement, as it’s a little awkward to hold the dumbbells. When your trunk is bent more forward, it puts more stress on your back. A lot of people don’t have the necessary core endurance when it comes to the squat position and having their trunk forward.
The better alternative is doing a Stationary Dumbbell Lunge.
Stationary Dumbbell Lunge (Front View)
In this exercise, the body is a lot more upright. As you can see with Orsy, her trunk is a lot more upright and her spine can handle a lot more upright movement as opposed to bending forward.
Stationary Dumbbell Lunge (Side View)
The bending forward movement leads to more stress and strain on the back. With her back upright, it’s easier on the back. It focuses more on the legs and puts less stress and strain on the back.
There you go! If you find the dumbbell squat irritates your back but you are still looking for an exercise to help you when it comes to working your legs, look at the lunge. The lunge is better and easier on your back while still giving the legs a great workout. It is important to choose exercises that give your body a good workout while keeping your joints safe. Performing exercises that cause pain and stiffness, such as the Dumbbell Squat, put you at risk of pain and injury that can prevent you from working so out. So choose exercises that feel good, such as the Stationary Dumbbell Lunge, and you will see great results without the risk of injury and pain.
Make sure to swing by ExercisesForInjuries.com. There is a good chance that I have a video, an interview or a blog post on your injury or pain. Enter in your injury or pain. There is a good chance that I have something for you that will help you.
Second, if you are watching this on YouTube, head up above and hit “Subscribe”. Every couple of days you will receive a video like this, a guest video from one of my friends in the fitness world, or you will get an interview that I have done with one of my friends in the fitness world.
Third, head down below and hit “Like” and leave me a comment or question.
Rick Kaselj, MS
If you want to eliminate your knee pain and get back to your 100% intensity pain-free workouts, then click here to check out the Knee Pain Solved program.