Injured But Still Want to Squat? Watch This

Why It Matters

These injury‑workaround techniques let lifters maintain training momentum and protect long‑term health, turning painful setbacks into manageable adjustments rather than career‑threatening pauses.

Key Takeaways

• Reduce squat load and increase volume to avoid pain.
• Use box or pin squats to limit depth safely.
• Adjust stance, toe angle, or heel elevation for joint comfort.
• Switch bar position or squat variation when back pain persists.
• Replace squats with unilateral or machine alternatives if needed.

Summary

In this Juggernaut Training Systems video, Chad Wesley Smith addresses a common dilemma for lifters: how to keep squatting when injuries or pain flare up. He frames the discussion as a series of practical work‑arounds that let athletes stay on track without ignoring medical warnings or risking further damage.

Smith outlines several core strategies. First, simply lowering the load while adding sets or reps preserves mechanical stimulus. Second, controlling depth with a box or pins reduces stress on knees and lower back. Third, tweaking stance width, toe angle, or heel elevation can shift joint loading patterns. Fourth, changing bar placement—from low‑bar to high‑bar, safety‑squat, or front‑squat—offers a different torso angle that may spare the spine. Finally, when tweaks aren’t enough, swapping the bilateral squat for unilateral moves, belt squats, leg presses, or hack squats maintains leg development.

He reinforces each point with concrete examples: a box squat to a set height for a knee‑pain athlete, a high‑bar squat in place of a low‑bar when the lumbar region hurts, and a staggered‑stance dumbbell RDL as a low‑impact alternative. Smith also stresses the mental shift from rigid program adherence to disciplined flexibility, urging lifters to listen to their bodies and adjust daily.

The broader implication is clear: smart, incremental modifications enable continuous progress and protect long‑term health, especially for competitors approaching a meet. By integrating these tactics—often supported by the Juggernaut AI app—athletes can avoid the costly setback of a full‑scale injury while still moving toward performance goals.

Original Description

If you’ve ever been told “just stop squatting” because of knee, hip, or back pain… this video is for you.

In this video, Chad breaks down practical, intelligent injury workarounds for the squat that allow you to keep training, keep progressing, and avoid turning a bad day into a long-term setback.

Instead of forcing numbers or skipping training altogether, you’ll learn how to make smart adjustments that preserve momentum while respecting pain and recovery.

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