Adapting as We Age in Fitness

I invested in a new set of equipment for the Iron Garage Gym. I got a set of adjustable steel squat heel wedges from the Tib Bar Guy. 

For years I refused to ever let my clients or myself use any type of raised heel wedge for squats. Developing full range of motion and flexibility used to be the deal. 

Now decades later, the old hip and back injuries are limitations that prevent full range of motion and reduce flexibility. So the options are to give up on squats and related exercises or find a way around the limitations. 

So the squat heel wedges allow me to stretch and squat in relative safety with decent range of motion. 

I’m starting out with TRX assisted squats to rebuild the core and leg strength to move on to other squat versions. 

You can find an excuse or find a way. 

I’m trying to find a way. 

Good solid product though, very pleased with my purchase.

Improvise, adapt and overcome.

Go hit the weights!

Kettlebell Rack Squats on the Bench

The kettlebell rack squat on the bench is another great squat variation for beginners, older adults, those recovering from injuries, and those with mobility and range of motion limitations. 

It’s also a great exercise for those with back / spine issues as the weight is front loaded, mitigating risk and stress to the spine.

Dumbbell Goblet Bench Squat

Dumbbell goblet bench squats with a pause are a great exercise to work the legs and core stabilization. This is also a very safe exercise as the weight is in front of the body and avoids direct spinal loading. 

The slight pause at the bottom reduces momentum and forces the muscles to work harder by having to initiate from the bottom stationary position. 

This exercise is great for older adults, beginners, and those recovering from injuries or medical procedures. It is also great for people with mobility and range of motion limitations. This exercise can be done with a dumbbell or kettlebell. 

It can easily be converted into a modified front squat with barbells, sandbags and other weighted implements. This is also a functional exercise for daily life activities as you are literally practicing sitting down and standing up under load. 

With my old back and hip injuries, this exercise is very good for me as it allows me to work the legs and core safely. There are many variants of squats and lunges which I simply can’t do anymore. This is an exercise that lets me train around my limitations. 

Use what works for you and always continue the mission!