I have to respectfully disagree. I jumped on the Knees Over Toes bandwagon and have been doing ATG Split squats, unloaded save for bodyweight. The next morning my SI Joint area is screaming. I don't think its just about load or volume. The actual movement itself seems to rip away or separate, any SI joint stability I have. Bilateral stretches, such as a deep goblet squat, or 'Happy Baby' yoga pose, do not cause this pain.
I think I have the same issue. Did some split squats yesterday and si joint pain that was gone came screaming back. I’m at a loss as I’ve been okay for a month. I didn’t know split squats were to blame but I did start implementing them around the time this started happening. I thought maybe mine was reactive arthritis or something but now I’m thinking it may be as simple as injuring it w wrong movements.
you arent actually disagreeing... He actually said that certain volume of exercises might not be respecting the biological capacity of a certain person... that certain volume could be just 1 single rep of bulgarian split squat, If you have importnat muscle imbalances and instability, 1 rep could be enough, even if its just bodyweight, to screw your body. .. and of course there's also the aspect of HOW are you doing the exercise. Its quite weird to not be able to do bodyweight reps of such exercise unless you have a serious injury, maybe its just a technique and proper warm up issue .
I do no weight deep and they still seem to be aggravating to my si joint. Not 100% sure if they’re to blame after my mri and some blood tests I should know more but it’s clear that split squats (deep kot style) do not agree w my build.
I've been watching your videos and I have a some questions. I just did the beginning of Jeremy Ethier How to Awaken your Glutes with you as his guest. I'm having a problem with pain coming from the ( inside of the body) behind the sacrum bone. The triangluar bone above the tailbone. Is the pain from behind there coming from a weak glute problem? OR A ligament & tendon issue? Or SI Joint moving too much? Should I be walking alot or even standing more than sitting, even if I'm in pain doing so? When I squeeze my glutes; one of them while sitting, I can barely feel activating. My lower back and hamstrings are in pain l4, l5, s1 bulging discs; and I have sciatca in both legs and plantar facsitis in both feet. Is this also from weak glutes? Could you maybe do a video on chronic pain with extremely weak glutes and what to start to help get them back in shape? Using a step by step method; and how long in terms of weeks or months to be doing each step? Thank you for your time.
@@mountfairweather I did and the Spinal Surgeon said it's my nerves causing the issues with my SI Joint area. Dr sent me to a Radiologist Interventionalist at the Hospital and that Dr did Ablations on my nerves in my SI Joint and Tailbone areas. After 4 weeks pain was gone. Praise God. It takes up to 6 weeks to see results from it. The Ablations only last 4-18 months, then the nerves grow back the older you are the longer it takes those nerves to grow back. Plus for me I'm over 50+. I pray it's 18+ months of relief. I'm Thanking God for using something after 26 years of pain that finally worked.
@@johnsmith-yv7rp why is that? in a lunge you are not rotating the other side of your pelvis back like in a bulgarian. If what you are saying is true, it would mean even a step up would cause this sort of si joint pain. I could imagine that running stairs could be the same. The only single leg work that would be healthy would be something like a single leg squat where you are standing on a bench to let your non working leg drop down. That doesnt seem right. I can understand the bulgarian being bad in how awkward the position is, but something like a reverse lunge or step up seems like it should be safe. It would be odd for that not to be the case.
So mcgill warns against deadlifts, squats and split squats with more than light volume. This really cuts out a lot of fundamental strength and none density training exercises then...
What other exercise can you recommend that does not involve squats? Both my knees are shot, one only has maybe a 20 degree of bend, so squats are out. Ty
That's a tough one casperneji as the squat pattern is something people use on a daily basis (off the couch, out of a chair, out of the car, off the toilet, etc.). One of the problems is that when you restrict knee flexion during a squat, often the forces are transferred into the low back. I would suggest working with a proficient movement coach to see what can be done.
Did you ever try wall squats. Rugby has left my own knees painful and I use these. You put your back to a wall slide down and hold a squat position for as long as you're comfortable. Even with limited bend you should be able to get some benefits.
I WANT to like the split squat, also similar to stretch in Chinese martial arts, feels good on legs, but it kills my SI Joint/sacrum. The pain that follows precludes me from using it.
