So, if you're following the workouts in Huge in a Hurry and have an injured disc, replace
all traditional squats and deadlifts with single leg versions of each.
It's not the end of the world if you can't or don't want to do
traditional squats and deadlifts (i.e. barbell back squat, barbell deadlift off the floor).
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.
In addition, it's superior to
traditional leg exercises because of the greater emphasis on the eccentric component of knee flexion
and its strong carryover to the
deadlift and squat.
For your lower body, I would avoid heavy weights
and traditional exercises such as
squats,
deadlifts and lunges.
I would focus on walking (
and perhaps even avoid running),
and then avoid any
traditional weight lifting exercises such as
squats and deadlifts as they will build too much muscle.
This can make lower body training problematic do to the high compressive loads being used in
traditional exercises like
squats and deadlifts.
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).
So avoid anything you're doing that uses your legs, including the
traditional squats,
deadlifts, burpees,
and leg weighted machines.
Moreover, the hip extension moment measured during
deadlifts appears to be slightly greater than that measured in the
traditional back
squat and this may be a result of the greater peak external moment arm at the hip, (c.f. Escamilla et al. 2000; Escamilla et al. 2001b).
Yes, one can learn how to brace the trunk very well in a
squat, bench press, or
deadlift but walking with the weights one can
deadlift or
squat takes the bracing concept to a whole new level
and makes them more efficient when they go back to
traditional squatting, bench pressing or
deadlifting.
And while you'll develop tremendous ab strength by doing heavy squats, deadlifts, and other traditional weightlifting exercises, not all of us can throw around heavy iron at the g
And while you'll develop tremendous ab strength by doing heavy
squats,
deadlifts,
and other traditional weightlifting exercises, not all of us can throw around heavy iron at the g
and other
traditional weightlifting exercises, not all of us can throw around heavy iron at the gym.
Traditional coaches tend to focus on
squats of varying depths (full, half, or quarter)
and deadlifts of different variations (conventional, Romanian).
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.
The main focus of my workouts became: Bottoms - Up kettlebell presses, plate curls, plate wrist curls
and levering -
and the more
traditional strength movements (like
squats and deadlifts) became my supplemental exercises.