Dont Squat to Play Marbles - You Are Not a Boy

What would I lose if I dont squat and practice deadlift instead?

Beginner lifter here, lifting for mainly ameliorate posture. My shitty gym has no squat rack, smith machine only. My program is a ii twenty-four hours total body routine (a-b-a) alternate squat and deadlift. I'm pretty confident near my deadlift course, and deadlifting actually feels good. I tried power clean+front squat stuff, not easy to do, need someone to teach me.

My main question is, what would I lose if I dont squat and practice deadlift instead?

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level 1

You would develop some pretty bad leg/hip imbalances for sure. The deadlift has very little quadriceps recruitment, and then unless you're doing something like lunges, box jumps, divide squats, etc to supercede the squat y'all'll terminate up with beefy ham strings and puny quads. It'll probably end upwards pulling your hips out of balance and you lot may develop some sort of pelvic tilt and end upwards with piriformis syndrome due to underdeveloped glutes.

level ii

That's the answer I was looking for. Thank you. I should read most squat replacement exercises you lot mentioned

level 2

This! Don't make the aforementioned error I did. Years back i managed to break both my ankles in a tragic drinking accident. Afterward I healed i had a reduced range of move in both ankles, making it very difficult to high bar squat. Then for about two years I just ignored squats. The upshot: basically everything u/smallof2pieces merely mentioned.

A friend showed me that low bar squat required a lot less talocrural joint mobility than high bar. Since I've been squatting once again, all those poor symptoms have all merely receded. And my deadlifted skyrocket too.

level 2

Hi! I back squat regularly, once a week. Just my glutes have never EVER gotten sore. just my upper hamstrings and groin. I believe I accept developed what you are discussing hither, my glutes have become significantly weaker than my hamstrings. I cant seem to detect any exercises that actually properly hit my glutes, and i've tried squat (forepart and back), lunges, leg press at different angles and i've never properly gotten my glutes. Do you have any suggestions for me?!

level 2

I am curious about the "underdeveloped glutes" part. I ever thought that deadlift actually does train glutes a fair bit?

level 2

underdeveloped glutes

???????????

Deadlifts don't work glutes now?? Glutes are hip extensors. They're actually the strongest hip extensors. Those hundreds of pounds you're deadlifting by extending your hip is largely thanks to your donkey.

So if anything, assuming he loses squats but increases deadlift volume, his glutes will grow more.

level 1

Quads bro. Try Bulgarian dissever squats. I've been doing them instead of squats for months because I fucked my hips and managed to squat 130kg hands the other day subsequently messing around seeing if the injury had gone.

level 1

Dead elevator focuses more on the posterior chain while squats engage the quads a chip more than. There are some alternative forms of squats that can exist done that may provide the stimulus yous are looking for to go a manner with not doing actual squats such as lunges and Bulgarian split squats. You can besides play with your human foot position on the leg press in order to utilise more quads than posterior concatenation as well if your gym has a leg press auto.

level i

If y'all're a beginner you definitely need to take it tiresome on the oly lifting. Those are pretty technical movements and unless you're used to properly bracing yourself, pulling, and turning under the bar it could exist problematic, not to mention the strength and flexibility needed in your hips and legs. Information technology is a must to get-go off with squats, straight legged deadlifts, high pulls, etc. earlier turning under the bar.

level 2

Friend of mine told me about a written report he read recently that says the trap bar deadlift is the unmarried exercise that most correlates with sprinting speed

level one

Bulgarian Split Squats to the rescue!!! I've switched to doing these primarily instead of BB squats (it'southward besides because I'm working on correcting leg imbalances). I similar them a lot, bank check em out.

level i

You could exercise front end squats on the Smith machine and add in Romanian deadliest or something similar. If y'all don't want to become that route lunges, Bulgarian split squats etc are all skillful options to add so yous're getting some exercises that are quad focuses.

level 2

I know it was only a typo just "Romanian Deadliest" sounds similar my kind of exercise.

level 1

AlphaDestiny on YouTube does a lot, a lot of deadlift work, with minimal squat work.

If you're hitting quads in other ways, you should exist fine. I wouldn't worry about it.

level 2

If I keep doing equally I practice at present, inefficient squat and efficent deadlift, I will end up unbalanced. I should detect something else to hitting quads as you said, so it will be ok

level i

Can you pistol squat? If yous can, endeavor that and progress to weighted pistols. If not it's probably better to bite the bullet and practice the smith car if it'southward between that and no squats at all.

level ane

Equally others take said, y'all'll develop imbalances. Try another quad or quad/glute practice such equally leg press, smith machine squat (it's demonised round here, but information technology'south non that bad), pistol squats, side lunges/cossack squats, split squats, sissy squats.

level i

Is information technology possible to use the posts on a bench to rack a bar to forepart squat off of?

Like y'all come at the bench from behind and walk out with the bar to practice your front squats.

Information technology's a little janky but i've done it many many times.

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Source: https://www.reddit.com/r/Fitness/comments/6naf9s/what_would_i_lose_if_i_dont_squat_and_do_deadlift/