Barbell squats

[scotus]

I have in the past injured myself doing deadlifts and leg extension, so I'd like to stay away from them. Although I rather like deadlifts, I keep injuring myself once I build up to heavy weights, no matter how much I try to keep good form (I guess it's hard when you are only going by books and don't have a coach watching over you).

However, I have always had good luck with standard barbell squats.

So I am wondering if squats can be my SOLE resistance training for the lower body. Or would this lead to some muscle imbalance unless I do some other exercise?

Chime in, please.

 

[Mazilla2219]

IMO squats are the daddy of all lower body exercises. With squats alone I don't think you would be creating any imblances. Actually any isolation exercise (i.e. leg extension, leg curls) may produce more muscle imbalances than a comlpex movement such as squats. I usually do deadlift on back days so I would say that subbing squats for deadlift are ok for a lower body workout. Not sure to what extent you injure yourself doing deadlift but you could try rack pulls.

 

[scotus]

IMO squats are the daddy of all lower body exercises. With squats alone I don't think you would be creating any imblances. Actually any isolation exercise (i.e. leg extension, leg curls) may produce more muscle imbalances than a comlpex movement such as squats. I usually do deadlift on back days so I would say that subbing squats for deadlift are ok for a lower body workout. Not sure to what extent you injure yourself doing deadlift but you could try rack pulls.

Thanks for your input.

I have hurt my lower back three times on deadlifts. With my age, it just takes a long time to heal, and it's no fun not to be able to play tennis during recovery phase.

 

[Caloi]

Do you have a leg press machine? I will alternate betwen squats and the leg press machine. My wife told me one day this winter my legs were getting skinny. After the feeling of wanting to point out a few wrinkels on her face subsided i decided to really hit the legs, for tennis. Not her. So, I like the squats and haven't hurt myself, but will do the leg press since I can get in a great calf burn as well.

Also, the one exercise I love for the legs is lunges. They are brutal and can be done with hand weights, I'll use straps for this to relieve some pressure off my forearms. Lunges are awesome and leave me wobbly knee'd for the afternoon. (I work out at lunch.)

Try these and see if you don't get in a great workout on the legs.

 

[Kobble]

From what I know, Olympics lifters build much of their pure leg strength with squats. Squats are a foundation for many trainees, so, now way will you be cheating yourself. A lot of tennis players that people talk of being quick, can squat more than their bodyweight.

 

[scotus]

Do you have a leg press machine? I will alternate betwen squats and the leg press machine. My wife told me one day this winter my legs were getting skinny. After the feeling of wanting to point out a few wrinkels on her face subsided i decided to really hit the legs, for tennis. Not her. So, I like the squats and haven't hurt myself, but will do the leg press since I can get in a great calf burn as well.

Also, the one exercise I love for the legs is lunges. They are brutal and can be done with hand weights, I'll use straps for this to relieve some pressure off my forearms. Lunges are awesome and leave me wobbly knee'd for the afternoon. (I work out at lunch.)

Try these and see if you don't get in a great workout on the legs.

Thanks for your input.

I used to have access to a leg press machine and I was never injured on that. I remember having a fairly easy time pressing a whole lot of weight on that.

At home I have a free-weight rack with a built-in Smith machine. I hardly ever use the Smith machine but it can be used as a leg press machine if I lie down on the floor and press up.

 

[Caloi]

From what I know, Olympics lifters build much of their pure leg strength with squats. Squats are a foundation for many trainees, so, now way will you be cheating yourself. A lot of tennis players that people talk of being quick, can squat more than their bodyweight.

I would hope they can squat more than their body weight. lofl

Did anyone see that college recruit jumping out of the pool? Friggin amazing leg strength!!!

 

[scotus]

From what I know, Olympics lifters build much of their pure leg strength with squats. Squats are a foundation for many trainees, so, now way will you be cheating yourself. A lot of tennis players that people talk of being quick, can squat more than their bodyweight.

Thanks.

I have been doing squats for a long time, and yes, I can squat quite a bit more than my bodyweight.

On deadlifts, however, if I go over about 130% of my bodyweight, I get into a dangerous territory.

 

[scotus]

I would hope they can squat more than their body weight. lofl

Did anyone see that college recruit jumping out of the pool? Friggin amazing leg strength!!!

What college recruit might you be talking about?

But anyway, after reading about Federer doing squats with just a 45-lb bar, I am not so sure whether heavy squats necessarily contribute to speed and swiftness on the tennis court.

 

[scotus]

By the way, Caloi, wouldn't leg press pretty much work the same muscle groups that squat does?

If then, why would I add that to my routine?

I guess I can just raise the heels if I want the calf burn.

 

[Caloi]

What college recruit might you be talking about?

But anyway, after reading about Federer doing squats with just a 45-lb bar, I am not so sure whether heavy squats necessarily contribute to speed and swiftness on the tennis court.

http://sjsu.fandome.com/video/109716/San-Jose-States-Jarron-Gilbert-Jumps-Out-Of-Pool/

Sorry, college football recruit. The guy reportedly squats 650+. Not that tennis players NEED that strength but it's surely not from squating a 45 lb bar.

 

[Caloi]

By the way, Caloi, wouldn't leg press pretty much work the same muscle groups that squat does?

If then, why would I add that to my routine?

I guess I can just raise the heels if I want the calf burn.

Yes it does and because it's easier on the back.

 

[Caloi]

Oops, I re-read and see you don't have a problem with squats, just everything else.

Heck yes that can be your primary leg workout! I'd still throw in some lunges, just do them correctly.

 

[r2473]

I have in the past injured myself doing deadlifts and leg extension, so I'd like to stay away from them. Although I rather like deadlifts, I keep injuring myself once I build up to heavy weights, no matter how much I try to keep good form (I guess it's hard when you are only going by books and don't have a coach watching over you).

However, I have always had good luck with standard barbell squats.

So I am wondering if squats can be my SOLE resistance training for the lower body. Or would this lead to some muscle imbalance unless I do some other exercise?

Chime in, please.

Specifically, how (where) do you hurt yourself doing deadlifts? I assume the lower back (Erector Spinae)?

 

[scotus]

Specifically, how (where) do you hurt yourself doing deadlifts? I assume the lower back (Erector Spinae)?

I try to keep the back straight and eyes looking slightly up. At any rate, I am not going back to deadlifts ever. Just not worth it.

Yes, the lower back. I don't know how to describe. It hurts like crazy and feels really weak?

 

[r2473]

Here is a good deadlift video on youtube:

http://www.youtube.com/watch?gl=GB&hl=en-GB&v=8u899wRnwqs&feature=channel_page

As far as your original question, I would do barbell squats, one-legged squats (pistols), leg curls (though I hate machine stuff), and calf raises.

 

[scotus]

Here is a good deadlift video on youtube:

http://www.youtube.com/watch?gl=GB&hl=en-GB&v=8u899wRnwqs&feature=channel_page

As far as your original question, I would do barbell squats, one-legged squats (pistols), leg curls (though I hate machine stuff), and calf raises.

No pistol ever for me. A completely worthless workout that got me sciatica, which took me 2 years to recover from. I am through with the exotic type of workouts and am sticking to the safe and proven type.

 

[snoopy]

This is how you deadlift:

http://www.youtube.com/watch?v=Syt7A23YnpA

Squats work the quads and glutes. You need to work the hamstrings too.

Do some Romanian deadlifts (be careful if you had back problems) or glute-ham raises for your hamstrings.

Also do some deep dumbbell lunges. They work the same muscles as squats but they're also good for the hamstrings, knee stability and the inner thigh.

 

[Noveson]

This is how you deadlift:

http://www.youtube.com/watch?v=Syt7A23YnpA

Squats work the quads and glutes. You need to work the hamstrings too.

Do some Romanian deadlifts (be careful if you had back problems) or glute-ham raises for your hamstrings.

Also do some deep dumbbell lunges. They work the same muscles as squats but they're also good for the hamstrings, knee stability and the inner thigh.

When you do lunges how does how far you step affect what muscles you work? I would like to know, I feel like I don't do enough hamstring stuff.

 

[snoopy]

When you do lunges how does how far you step affect what muscles you work? I would like to know, I feel like I don't do enough hamstring stuff.

Lunges aren't the best exercise for hamstrings.

http://www.projectswole.com/weight-training/the-top-5-best-hamstring-specific-legs-exercises/

I really like Romanian deadlifts, glute-ham raises, and sprints for working my hamstrings.

Glute-ham raises are great, but they are tough to do if you don't have a glute-ham bench or someone to hold you down.

Glute-ham raises focus more on the lower hamstring.

 

[scotus]

Okay, people.

No thanks on instruction on how to do deadlifts correctly. I have stated that I do not want to do any more deadlifts.

I have read dozens of books and watched many videos on the subject and still got injured.

 

[Noveson]

Lunges aren't the best exercise for hamstrings.

http://www.projectswole.com/weight-training/the-top-5-best-hamstring-specific-legs-exercises/

I really like Romanian deadlifts, glute-ham raises, and sprints for working my hamstrings.

Glute-ham raises are great, but they are tough to do if you don't have a glute-ham bench or someone to hold you down.

Glute-ham raises focus more on the lower hamstring.

Thanks for that link. I will definitely try some of those. Anyway is there a better way to do lunges? Long or short steps?

 

[Noveson]

Okay, people.

No thanks on instruction on how to do deadlifts correctly. I have stated that I do not want to do any more deadlifts.

I have read dozens of books and watched many videos on the subject and still got injured.

Well then do squats and then just get on a hamstring curl machine? That is what I would think. Or use that link he so nicely posted for us.

 

[scotus]

Well then do squats and then just get on a hamstring curl machine? That is what I would think. Or use that link he so nicely posted for us.

Thanks for your input.

Do you feel only your quads working when you squat? It depends on how you position your body but I work the hamstrings quite well with squats.

 

[scotus]

Lunges aren't the best exercise for hamstrings.

http://www.projectswole.com/weight-training/the-top-5-best-hamstring-specific-legs-exercises/

I really like Romanian deadlifts, glute-ham raises, and sprints for working my hamstrings.

Glute-ham raises are great, but they are tough to do if you don't have a glute-ham bench or someone to hold you down.

Glute-ham raises focus more on the lower hamstring.

Thanks for the link.

How is the glute-ham raise on the knees? I don't want any exercise that puts undue pressure on the knees.

 

[Spawn of Cthulhu]

Here are two excellent articles that advocate lunges for leg training. Several variations are depicted as well as the rationale for incorporating them into your routine. I've worked up to as much as 225# with a barbell doing dynamic lunges and prefer them to squats (less chance of back strain).

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/singleleg_supplements

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_case_for_single_limb_training&cr=

 

[Noveson]

Thanks for your input.

Do you feel only your quads working when you squat? It depends on how you position your body but I work the hamstrings quite well with squats.

I wouldn't say only my quads, but definitely that's what feels like it would give out first.

 

[Kobble]

No pistol ever for me. A completely worthless workout that got me sciatica, which took me 2 years to recover from. I am through with the exotic type of workouts and am sticking to the safe and proven type.

Are you serious? I found pistols to be very easy on the back, tough on the legs, but easy on the back.

 

[scotus]

Are you serious? I found pistols to be very easy on the back, tough on the legs, but easy on the back.

Yes. It seems easy on your back because the back doesn't really carry the load on this workout.

But the sciatic nerve stretches from the top of your hip all the way down below your ankle. When this nerve somehow gets trapped (during the awkward position the Pistol puts you under when you have all your weight on a single leg in a completely flexed position while the other leg remains completely extended) and gets irritated, pulled, or otherwise damaged, during the ascent, you can easily end up with a sciatica.

I am not saying this would happen to everyone. If it works for you, more power to you. I was doing the pistol just fine up until one day it hit me right after I performed it. But 2 years of crippling pain, numbness, and therapy is not worth it for me.

Remember, Bruce Lee was paralyzed hip-down not from a fight with some Chinese kung fu fighter as depicted in the movie, but from doing a seemingly harmless Good Morning exercise, one of those hamstring workouts recommended in one of the videos in the link above. Sometimes we just have to listen to our own bodies and learn from our mistakes.

 

[cncretecwbo]

you could do lighter deadlifts, focus on speed. also you could do some glute ham raises

From what I know, Olympics lifters build much of their pure leg strength with squats. Squats are a foundation for many trainees, so, now way will you be cheating yourself. A lot of tennis players that people talk of being quick, can squat more than their bodyweight.

yeah, they also pull from the floor a TON.

 

[Bud]

I have in the past injured myself doing deadlifts and leg extension, so I'd like to stay away from them. Although I rather like deadlifts, I keep injuring myself once I build up to heavy weights, no matter how much I try to keep good form (I guess it's hard when you are only going by books and don't have a coach watching over you).

However, I have always had good luck with standard barbell squats.

So I am wondering if squats can be my SOLE resistance training for the lower body. Or would this lead to some muscle imbalance unless I do some other exercise?

Chime in, please.

One of the best leg/lower body exercises is the Lunge. They strengthen the front of the leg, rear, glutes, lower back and also overall endurance.

Make sure you don't use too much weight... form is very important when lunging.

 

[The Watchman]

Scotus

Thanks for sharing your experiences with pistols - I currently do them, and will now pay attention to any effect on the sciatic nerve.

On whether squats work your hamstrings, Rippetoe in his great book 'Starting Strength' is of the view that they do provided you squat deep enough. He demonstrates this by getting the reader to measure the distance between the middle of the butt to the knee (the insertion points of the hamstring) at the top and bottom of a powerlifting legal depth squat movement. You'll find it's shorter at the top (ie the hamstring relaxes and contracts during the squat).

On glute ham raises, I find that they irritate my knees - it feels as if someone has put my leg in a knee lock. Mind you, I do them 'natural' (ie on the floor with my feet jammed under something) and not on a glute ham bench.

On deadlifts, I can sympathise with not doing them for fear of lower back damage. I also do not do them for that reason. Have you tried one leg romanian deadlifts? They have half the load for your back, but the same load for your hams. Might be a bit too 'exotic' for you, though.

On leg presses, from my readings it appears that some machines suit some people. One type that doesn't appear to suit anyone is the old style vertical press, where one lies on one's back and presses the weight towards the ceiling. I imagine this type of leg press is very close to what you're thinking with your smith machine.

You might want to read an article by Mike Boyle 'strong athlete zero injuries'. It seems to be written for you.

 

[snoopy]

Scotus

On glute ham raises, I find that they irritate my knees - it feels as if someone has put my leg in a knee lock. Mind you, I do them 'natural' (ie on the floor with my feet jammed under something) and not on a glute ham bench.

I've never used a glute-ham bench but they look like they don't put as much pressure on the knees compared to doing them on the floor.

http://www.youtube.com/watch?v=FM4fcVP4hHo&feature=related

I do glute-ham raises on the floor. I place my knees on top of a very thick cushion (an old sofa cushion to be exact) and my knees feel fine. Doing them without any cushioning is almost impossible, it hurts!