At Brussels Barbell, like every Starting Strength Gym and Affiliate,
we coach the barbell lifts using a time-tested model grounded in
physics, anatomy, biology, and decades of practical experience. Not
vibes or trends and certainly not “influencer” nonsense on
Instagram. Just solid, proven methods that deliver results across the
board, regardless of age, experience, and limitations. We work hard
to get everyone moving according to that model – because it works,
it’s what they need and we all do a damn good job of it.
But not everyone walks
in ready to be a textbook example of the perfect squat. Some people
show up with decades of wear and tear, or have been sitting on their
asses at work for years. Others have artificial joints, chronic
shoulder issues, or back pain that’s been lingering since a car
accident in the 90s. Still others are older, stiffer, or dealing with
structural limitations that simply won’t budge, no matter how many
mobility drills or foam rollers they’ve tried. And that’s okay
because even if they can’t lift exactly to model standards, they
can still get stronger – and we can get them there with smart
coaching and thoughtful modifications.
The
Not-So-Perfect Starting Point
For some folks, even
getting under an empty bar on day one is out of the question. If they
currently lack the ability to squat to depth, the strength to support
their bodyweight, or have back pain that makes axial loading
intolerable, we begin somewhere else. That doesn’t mean they’re
off the hook. It just means we’re meeting them where they are and
guiding them forward with a progression that – just like everyone
else – will make them stronger.
Leg Press: Most gyms will have a leg press machine, and it’s
often our first option when someone can’t yet squat. It allows us
to load the legs without worrying about balance or stability demands,
giving detrained lifters a chance to build some baseline foundational
strength safely. Once a lifter has the strength and control to manage
some decent weight on the leg press, usually after a couple of weeks,
we begin working towards getting them under a bar to start squatting.
This process is gradual and deliberate.
Belt Squat: We
use the belt squat because it trains the squat pattern while avoiding
axial loading and lets the lifters use their hands for balance and
some additional help when necessary. It’s especially useful for
people with back issues or who can’t tolerate the bar on their back
or even someone like an amputee. While many gyms don’t have one due
to space or budget, we’re lucky to have one in-house, and we use
the shit out of it. It’s a versatile tool we rely on regularly –
not just as a fallback, but as a smart training option in many other
individual programs.
Specialty
Bars
When a lifter has the
strength to squat but can’t manage a traditional bar position due
to shoulder or upper back limitations, specialty bars become essential. They help us work around mobility issues without
compromising load or intent.
Safety Squat Bar
(SSB): Great for lifters who can’t get into a low-bar position
due to shoulder mobility or structural changes. The handles in front
make it more accessible, but the altered bar position necessitates a
more vertical back angle – not exactly what we want, but a more
than acceptable tradeoff. As an additional benefit for some of these
lifters, the SSB, unlike the low-bar squat, is comfortable as hell
and a fairly pleasant way to carry a loaded bar on your back. The
fact that it is so comfortable is a big plus for these people who
would rather not have strained shoulders when doing an already
difficult task.
Buffalo Bar:
This bar’s gentle curve reduces shoulder strain and helps
accommodate limited mobility, while preserving the feel of a
traditional squat. It’s ideal for lifters who are close to a
standard setup but still need a bit more leeway and some joint relief
that the lower hand placement provides. It’s a very smart tool to
have kicking around a gym.
Cambered Bar:
This bar shifts the load slightly and can be a better fit for certain
lifters who need even more room through the shoulder and upper back.
The mechanics of the low bar squat can be preserved in a way that’s
tolerable for the individual, though there is the inherent sway that
needs to be dealt with when using this bar. It’s not a very often
seen option, but an option it remains if the gym is equipped.
Partial
ROM or Modified Lifts
If a full range of
motion isn’t possible for a variety of reasons, including joint
replacements, injuries, tightness, or pain, we don’t throw out the
movement – we adapt it. We find versions of the parent lifts that
these folks can tolerate with a controlled, constant ROM, and we load
them the same as every other lift. These modifications let us train
the same movement patterns with the right amount of load and stress
that will successfully make these folks stronger.
Box Squat/Pin Squat:
Take our lifter with two artificial knees. She physically can’t go
to full depth because of her prosthetics, so we find a box that puts
her right at parallel – the lowest she can safely go – and load
it from there. Her bar path is vertical, her knees track properly in
line with the toes, and her range is consistent every time. That’s
a trainable lift. She gets stronger within the limits of her
prosthetic joints, and that’s a win. Additionally, she and others
like her feel “like everyone else” because while there are small
adjustments for her, she’s squatting just like the other people in
the room.
Rack Pulls/Block
Pulls: This a big one. If a lifter can’t set their lumbar spine
in extension from the floor or that position is just too
uncomfortable for them and their old back, we raise the bar off the
floor until they can. That might be a bit higher than a conventional
deadlift, mid-shin, or even just below the knees. We teach proper
back extension and build strength from a position they can hold
consistently. It might not be perfect, but it’s productive and it
keeps them training. Additionally, and if we can, we will gradually
lower the bar every time they pull, if tolerable, until we can get
them as close to the full deadlift as possible. I have absolutely no
issues whatsoever with having an older lifter rack pull for as long
as they train if the deadlift is off the table.
Viking Press:
Some lifters can’t perform a proper overhead press – where the
bar finishes locked out over the mid-foot, the shoulder joint and
behind the ears – because of chronic shoulder pain or limited range
of motion. In these cases, the best they can do is get the bar
somewhere above their head, usually forward of the mid-foot and not
directly over the shoulders which puts a moment arm on the shoulder
joint every single rep. Not ideal – and if we push it, we might end
up doing more harm than good. That’s where the Viking press comes
in, because it offers a more forgiving and adjustable pressing angle.
Lifters can fine-tune their press mid-set by stepping slightly
forward or back to find a position that works for them, all while
maintaining a vertical-ish pressing pattern. It’s a standing press
that lets them load their shoulders safely, train without pain, and
continue making progress. And really, that’s what matters most.
There are some very clever clips on the market these days that can
turn any rack and barbell into a Viking Press and I’d suggest
everyone have that option in case it’s necessary.
Incline Press or
Partial ROM Bench: If a Viking Press isn’t available, the incline
press can be useful. Again, the angle can be set to accommodate the
ability of the individual lifter so that some overhead work can be
done. We have one here as well and though it’s rarely used, it’s
there just in case.
If the bench press
isn’t an option due to shoulder pain or some other mechanical
constraint, we make smart adjustments. That could mean limiting the
range of motion with safety pins or a board to remove the part of the
movement pattern that is troublesome or just not possible for the
lifter. These options obviously reduce the ROM but also reduce the
stress on the elbows and shoulders. Obviously none of this shit is
ideal but the person still presses, still loads the movement
available to them, and still gets stronger. I’ll take that any day of
the week.
Other
Substitutions
Lat Pulldowns:
Chin-ups are likely unrealistic, especially for older or detrained
lifters. That’s fine. Lat pulldowns allow us to train some vertical
pulling without the same strength or joint demands. We may also use
low cable rows, curls, or other simple accessories to maintain
shoulder and upper back function for those who don’t have the entire
library of exercises available to them. Again, these instances are
rare but I prefer to be prepared for any eventuality that might
stumble into our gym looking for help.
Olympic Lifts:
These are out. For this population, the risk-to-reward ratio just
isn’t there. Olympic lifting requires mobility, speed, and timing
that some general population lifters like the above-mentioned folks
can’t and don’t need to develop. We skip them entirely and focus
on basic strength and making them stronger. Of course, there are
always outliers but as a general rule, these are right out the
window.
Programming
Considerations
These lifters may only
be able to tolerate two main lifts per session (Squat, bench press,
lat pulldowns). A typical week of M/W/F for most people might look
like Monday/Friday/Wednesday for those who just can’t recover enough
in a standard 7-day week of training. The modifications that we can
make to each individual are basically never ending. The total volume
is adjusted, and progress may come more slowly but they, like
everyone else will still train heavy because they have to. They came
here to get stronger, and we’ll make damn sure they do. I won’t go
too much into the weeds here, plus The Barbell Prescription
has already done this most important work.
We log sets, manage
stress, and push for consistent improvement. The standard is what
they can do safely and repeatedly – not some unattainable model
from a textbook.
One of our members in
his 70s has imitations in his back that prevent him from pulling from
the floor without discomfort, so we set him up with rack pulls and
have loaded him normally ever since. He’s taken the lift from 60kg to
180kg in about a year and a half. Not perfect, but powerful, and I’d
say a 70yr old pulling 4 plates off the rack is in some pretty
rarefied air. We have countless others who have all gotten incredibly
strong with some modifications to the parent exercises.
These folks didn’t
need perfection. They needed a plan, and gave themselves no excuses
to get it done.
That’s what we do.
Because perfection isn’t required. Progress is.
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