For individuals unskilled in complex lifts like squats or deadlifts, kettlebell squats or machine-based exercises are recommended as safer alternatives.

“If you're a beginner, or moderate to intermediate, or maybe you don't have a coach, you probably want to hedge towards an exercise selection that is a little bit easier technically. So you maybe don't want to do a barbell back squat. It's actually a pretty complicated movement. Maybe you want to do a little bit more of, again, a goblet squat, or even use some machines, or a split squat, something that's a little bit simpler because you don't have a coach, you're not a professional athlete. The likelihood of success is higher, and the risk is now gone lower.”