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Some say the squat is the king of all leg exercises. They even go as far as saying that if you don’t squat, your chances of building big, strong legs are next to impossible. And there are others who even take it one step further, claiming the squat is the best overall exercise there is period, and no routine should be without one. Yes, I agree that the squat is unquestionably a very productive exercise in that it works a large number of major muscle groups. More so than any other exercise, however, it is not essential to do the barbell squat in order to get muscular and strong legs. I do believe the squat is a very effective mass and strength builder, but for some the pain it causes due to injuries or anatomy makes this exercise very uncomfortable. An example of anatomy getting in the way are those who have very long legs and short torsos. These individuals have a very hard time being successful with this movement due to poor biomechanics. Some people need alternatives. But, if you want to learn how to perform the barbell squat properly and how to change what muscles are emphasized, go here. |
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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. The main reason your lower back would round, which could cause devastating trauma to the lumbar area, is weak erector muscles. There are various exercises you can use to strengthen your lower back like good mornings, arched back good mornings, arched back stiff legged deadlifts, and reverse hyperextensions, but good mornings and its variation in my opinion are probably the best exercise for this purpose. Filed under: Weight training and Bodybuilding and Power lifting and Back and Legs Comments: 5 Comments |
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For bodybuilders and powerlifters, the reverse lunge’s benefits are muscle building and stabilization. Balance is an integral part of performing this exercise correctly. It’s the main reason you cannot use an extremely heavy load. The better you get at performing an “unstable” exercise like the lunge, the stronger you will be performing a more stable exercise like the squat. And remember, strength should be your ultimate goal. The greater the load, the higher the tension on the muscle. The higher the tension on the muscle, the greater the growth response. The major muscles involved are the quadriceps, hamstrings and glutes. The knee and hip joints are flexed on the eccentric (downward) portion of the exercise and extended during the concentric (upward) portion. The abdominals and erector spinea are isometrically contracted throughout the exercise for stabilization. |
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Is the barbell squat the end all be all when it comes to aquiring bigger, stronger legs, NO? As a matter of fact, it’s not even neccesary. And anyone who says it is, hasn’t a clue. It is a imperative, however, that you train with 100% intensity, which is true for developing any body part. If you’re looking for a great exercise to give barbell squats a break, or just looking to add a new dimension to your rutine, try single leg squats. |
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Testing by Casey. This can be edited/deleted anytime, by whoever is working on this. Category pages were not showing up until I associated a post with the category. Filed under: Uncategorized and Exercise and General fitness and Workout programs and Endurance and Running and Swimming and Men's Health and Wellness and Weight training and General training and Bodybuilding and Power lifting and Specific workouts and Abs and Arms and Back and Chest and Legs and Neck and Nutrition and Cholesterol and Diets and Food preparation and Foods products and Supplements and Vitamins/Minerals and Fatty acids and Testosterone boosters and Creatine and Glutamine and Ephedra and Fat burners and Medical Issues for Men and Sexual Health and Hormone replacement and Heart disease and Prostate health and Hair loss and Equipment and Gear and Book Reviews and Sports Health and Fitness and Anti-Aging and Interviews and Magazine Hype and Cool quotes Comments: None |