Will the top squat work for me?
Even though I do not mind holding the bar across my back (like Dave is doing, with fewer plates unfortunately) I am very concerned about my upper and lower back and the pressure on it. Would the top squat be a good choice for “back saving” or is it more of a comfort item for those who do not want to hold the bar on their shoulders?
The Top Squat was devised to save the shoulders from the unnatural and stressful positioning while holding the bar in place across the back. This is both painful and risky, and for some trainees impossible.
Upon completion of the unit and rigorously putting it to work, I found it is beneficial in other ways, namely relieving pressure on the lower back by encouraging a more correct and upright squat posture. The knees endure less load as well.
If I were you I’d be including more lower back work, as in light dead lifts and hyperextensions and light partial squats, as part of my long-life training program. They are comprehensive movements, cardio-respiratory and overall muscle builders, demanding on the system as you decide, can be wisely and progressively increased for a challenge, safe if your healthy, fulfilling and exhilarating.
This requires the decision to introduce them into your routine without fanfare, lightning and thunder… three sets of light deads at the end of any workout once a week and three sets of hypers once a week with a midsection workout. In time, months, you’ll be conditioned and ready to press on. By next summer you can be squatting and boasting (humbly) of a strong and vital back and leg structure. All the other muscle groups will be cheering as well.
All is good, thanks. God’s speed… DD
Dave Draper - Dave Draper Posted on October 30th, 2007 in Top Squat, Weight Training by Dave Draper