The side to side deadlift builds great starting strength
for traditional deadlifts as...
Not exact matches
Many smart and progressive strength and conditioning coaches are turning away from
traditional bilateral (two - legged) exercise like the squat and
deadlift in favour of the split squat and its variations simply because it has less potential
for causing injury.
Traditional squatting,
deadlifting, and benching programs utilize low rep, heavy weight
for a reason.
For your lower body, I would avoid heavy weights and
traditional exercises such as squats,
deadlifts and lunges.
Even in
traditional lifts which contain no sudden impact - squats,
deadlifts, lunges etc - the eccentric portion of the lift may still be problematic, due to the soreness they create or aggravate (
for example if an athlete is sore following a game).
A full
deadlift (
traditional deadlift) is an exercise practiced by powerlifters
for sheer strength.
Leg days should be divided into one ME day focused heavily on posterior chain strengthening
for balance purposes (
deadlifts, Romanian
deadlifts, good mornings, and glute - ham raises), and a dynamic effort day designed to improve explosive leg power, incorporating both plyometric movements (lunge hops, box jumps, jump squats) and more
traditional speed / explosive movements (power cleans, speed squats, full cleans, split squats).
Traditional (not force vector - specific) alternatives include trap bar
deadlift jumps and jump squats, and these may also be necessary
for developing the adductor magnus, which has a larger moment arm in greater hip flexion.
Many
traditional coaches reject the idea of using very heavy sled towing in favour of heavy squats or
deadlift variations, on the basis that performing a loaded version of the sprint moment might produce negative effects on sprinting technique (see Lockie et al. 2003
for references).