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.  

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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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