Squat Form and Progression

If you are just getting back to squatting after an ACL surgery, check out this simple progression:

Body weight to body weight on Bosu, to squatting with a kettlebell and maybe even try squatting with a kettlebell on Bosu.

Once you have increased your kettle bell weight to 30-40 lbs it’s time to start squatting with a bar. Think fewer repetitions and higher resistance (weight). But remember to always keep good mechanics! Check out this article by Dr. John Rusin for a simple test that he does to see if you “earned” the right to squat with a bar.

If you realize that you are not there yet, don’t get discouraged. Try to be thankful for the learning opportunity to fix your form and improve your strength. Go back to the drawing board. Look at this timeline and make sure you’ve met the previous goals.

Getting back to squatting after an ACL surgery can be a humbling experience. The talk in your head might be: “I used to do 3x as much.” However, you have to let it go. It’s this mentality that will have you frustrated and make the rehab extra long. Have fun with it, be humble, see what else you can learn from experience to become a better athlete.