Re: alternative to squats

JRH wrote:
On Fri, 03 Feb 2006 19:46:58 +0000, JRH <johnny@xxxxxxx> wrote:


On Fri, 03 Feb 2006 13:12:25 -0600, Hobbes <khobman800@xxxxxxxxx>
wrote:


In article <aq97u1prue5lg78pb33hm8lbn6n6ugocp3@xxxxxxx>,
JRH <johnny@xxxxxxx> wrote:


On Sat, 04 Feb 2006 02:51:45 +0800, spodosaurus
<spodosaurus@xxxxxxxxxxx> wrote:


JRH wrote:

On Fri, 03 Feb 2006 12:18:17 -0600, Hobbes <khobman800@xxxxxxxxx>
wrote:



In article <3547u15cghq116kpp52evo1b0j2u3ipc34@xxxxxxx>,
JRH <johnny@xxxxxxx> wrote:



On Fri, 03 Feb 2006 10:10:33 -0600, OmManiPadmeOmelet
<Omelet@xxxxxxxxxxxxx> wrote:



In article <8%BEf.9839$1n4.6857@xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx>,
"Art S" <thedabbler02@xxxxxxxxxxxxx> wrote:



"Johan Larson" <johan0larson8comcast0net> wrote in message news:z7KdnQNR2o-Ue3_eRVn-tg@xxxxxxxxxxxxxx


Hi, folks.

For complicated reasons, I find myself without access to a gym, a rack, or
even a proper bench. That's not a problem for many of the exercies I want
to do; I find I can do a lot with a pair of dumbells and a chinup bar.

The one area I _do_ find I have trouble working is my legs. I would like to
do real squats, but without a rack I just can't get enough weight over my
head and onto my shoulders. The best alternative I've come up with are
forward barbell lunges, which require a lot less weight. Is there a better
alternative?

Johan Larson

Deadlifts.

Art



Indeed... but it does not work the quads very well IMHO.

Nothing humble about that opinion Om, the quads in this very popular
exercise are synergists, but it's not a good "alternative to squats"!

Have a great weekend mate - I usually do! ;o)

Quadriceps are knee extensors - the knees extend in deadlifts. Quads are movers in a full deadlift, albeit through a limited ROM.


This is a golden oldie here, and it normally depends on whom we want
to prove wrong. It is normal if someone says deadlifts are a good
quad exercise for people to jump up and down saying things like
"crap"!

On the other hand if someone else says that they are not a good quad
exercise, then it is quite usual to go the other way and say that they
are.

Watch my lips Keith: the deadlift is a back exercise primarily,

Deadlifts involve mainly isometric contraction of the back musculature and the bar simply does not come off the ground without hip and knee extension (quads, hamstrings, gluteii). You can grab a bar and tighten your back all day, but it will not come off the ground without the leg and hip muscles acting as prime movers.


Prime movers they are not, the prime mover is the erector spinae:

"Like the squat, the deadlift involves the largest muscle groups in
the body: the gluteus maximus, hamstrings, quadriceps and erector
spinea. And like the squat, it is a very hard, taxing exercise to
perform. Consequently, for this reason alone many people don’t use the
deadlift in their routines.

The gluteus maximus is utilized most in the beginning of the movement
when there is a large degree of hip flexion. The glutes work in unison
with the hamstring to extend the hips. The hamstrings, located on the
back of the upper thigh, become more involved as you begin to decrease
the degree of hip flexion as you raise the weight. The erector spinea,
which run the length of your spine on both sides, are statically
contracted throughout most of the movement keeping the normal
curvature of the spine. A static contraction of the rhomboids and the
trapezius muscles help maintain the shoulders. The quadriceps muscles
are involved with knee extension.

Extension of the body occurs when the upper body, torso and pelvis
rotate up and back. In a properly performed deadlift, this will happen
simultaneously with the hips moving forward and the knees extending.
Two of the biggest mistakes I see when this movement is performed are
locking the knees out before the upper body is extended or allowing
the back to “round” and magnifying the kyphotic (upper back) curvature
while de-emphasizing the lordotic (lower back) curvature. I need to
add that a slight curve of the upper back will present no danger and
will happen to most while using heavy weight, but if you look like the
hunch back of Notre Dame while performing the exercise that’s a
different story."

John - read paragraph two of your paste.

"The erector spinea, which run the length of your spine on both sides, are statically contracted throughout most of the movement keeping the normal curvature of the spine."

Isometric = static

You can't have a static or isometric contraction and be a prime mover. Prime movers are gluts, hamstrings and quads.

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html


I forgot to add:

"Target muscle is exercised isometrically. Throughout lift keep hips
low, shoulders high, arms and back straight. Keep bar close to body to
improve mechanical leverage. Also see Deadlift under Gluteus Maximus"

But that doesn't make the quads/glutes/hamstrings the prime movers.

LOL, exrx is not exactly the authority on science in training

--
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Relevant Pages

  • Re: alternative to squats
    ... exercise are synergists, but it's not a good "alternative to squats"! ... the deadlift is a back exercise primarily, ... and hip muscles acting as prime movers. ... Prime movers they are not, the prime mover is the erector spinae: ...
    (misc.fitness.weights)
  • Re: alternative to squats
    ... Nothing humble about that opinion Om, the quads in this very popular ... exercise are synergists, but it's not a good "alternative to squats"! ... the deadlift is a back exercise primarily, ... and hip muscles acting as prime movers. ...
    (misc.fitness.weights)
  • Re: alternative to squats
    ... Nothing humble about that opinion Om, the quads in this very popular ... exercise are synergists, but it's not a good "alternative to squats"! ... the deadlift is a back exercise primarily, ... and hip muscles acting as prime movers. ...
    (misc.fitness.weights)
  • Re: alternative to squats
    ... exercise are synergists, but it's not a good "alternative to squats"! ... Quadriceps are knee extensors - the knees extend in deadlifts. ... the deadlift is a back exercise primarily, ... and hip muscles acting as prime movers. ...
    (misc.fitness.weights)
  • Re: alternative to squats
    ... Nothing humble about that opinion Om, the quads in this very popular ... exercise are synergists, but it's not a good "alternative to squats"! ... the deadlift is a back exercise primarily, ... Extension of the body occurs when the upper body, ...
    (misc.fitness.weights)