squats and deadlifts vs their variations

[JDid23]

just wondering what you guys think of back squats vs front squats and conventional deadlifts vs stiff-legged deadlifts.

Also, is there a general idea of the weight difference you should be using?

 

[bblazer]

Here we go...

B-

 

[ExtraMile]

i prefer back squats and conventional deadlifts, I also like RDL and front squats but not as much

 

[CitizenKane]

I prefer Front squats to back squats, mainly because I have horrendously poor shoulder flexibility plus a history of RC impingements and back squatting simply doesn't agree with these two things!

As for Deadlifts vs. SLDL or RDL...well you can't really compare them because they're different exercises with different purposes. Conventional deads are a posterior chain exercise but they make much greater use of your back muscles than your legs, whereas SLDL and RDL place far greater emphasis on the hamstrings. Most people would use Deadlifts as part of their back workout, but SLDL or RDL as part of their leg workout.

 

[bblazer]

I prefer Front squats to back squats, mainly because I have horrendously poor shoulder flexibility plus a history of RC impingements and back squatting simply doesn't agree with these two things!

As for Deadlifts vs. SLDL or RDL...well you can't really compare them because they're different exercises with different purposes. Conventional deads are a posterior chain exercise but they make much greater use of your back muscles than your legs, whereas SLDL and RDL place far greater emphasis on the hamstrings. Most people would use Deadlifts as part of their back workout, but SLDL or RDL as part of their leg workout.

What do you use to compensate for the reduced activation of the glutes and hams from the front squat?

B-

 

[metalfujimi]

all are good exercises but work the muscles in a different way. Front squats emphasize the quads whereas the back squat uses alot of glute, hamstring and quad. Deadlift and roman deadlift are two different lifts. One uses legs more and one uses back more. Do all these for the best results.

 

[joe d]

heavy squats and deads are what you need.

 

[metalfujimi]

heavy squats and deads are what you need.

makes you a man

 

[ExtraMile]

What do you use to compensate for the reduced activation of the glutes and hams from the front squat?

B-

well I do front squats on deadlift day, so my glutes get worked both from front squats and deadlifts and my hams are worked hard with the deadlifts.

I do sumo box squats, olympic style squats, RDL and leg press on squat day.

 

[JDid23]

how about the weight used? I can deadlift a lot more than i can back squat, but front squat around the same as stiff legged dead

 

[CitizenKane]

What do you use to compensate for the reduced activation of the glutes and hams from the front squat?

B-

RDL for hams, conventional deads for glutes. I'm training purely for hypertrophy, front squats seem to be great for quad development. Seeing as I'm not too fussed about strength or just getting my squat stronger, I don't really think the reduced activation of glutes and hams from fronties is something that actually needs compensation, or would you disagree?

 

[metalfujimi]

RDL for hams, conventional deads for glutes. I'm training purely for hypertrophy, front squats seem to be great for quad development. Seeing as I'm not too fussed about strength or just getting my squat stronger, I don't really think the reduced activation of glutes and hams from fronties is something that actually needs compensation, or would you disagree?

I see your point, but heavy back squat is the best lift for developing big legs

 

[CitizenKane]

^ I have no doubt that they are, it's just that given my appalling shoulder flexibility and recent RC injuries, the front squat seems like a far safer alternative at the moment! I'm working on shoulder flexibility, so I hope to be able to properly back squat comfortable in the foreseeable future.

 

[Andalite]

I like Conventional Deadlifts and Front Squats. I hate Back Squats lol..

 

[metalfujimi]

^ I have no doubt that they are, it's just that given my appalling shoulder flexibility and recent RC injuries, the front squat seems like a far safer alternative at the moment! I'm working on shoulder flexibility, so I hope to be able to properly back squat comfortable in the foreseeable future.

I have an RC strain at the moment. they make a special bar with handles in front you can grab so you dont have to reach behind. its great for shoulder injuries

 

[bblazer]

I have an RC strain at the moment. they make a special bar with handles in front you can grab so you dont have to reach behind. its great for shoulder injuries

I have one of these. It is a bit different than the traditional safety squat bar you mentioned.

Not only does it give you the same benefit os the SS bar, but since the weight is so low it really forces you to stabilize.

B

 

[metalfujimi]

I have one of these. It is a bit different than the traditional safety squat bar you mentioned.

Not only does it give you the same benefit os the SS bar, but since the weight is so low it really forces you to stabilize.

B

the one I use is the same brand, just comes straight out instead of going low. they have your style at my gym too. works wonders to keep training squat with an upper body injury. used it when I partially tore my pec too. If not for doing squats, I would lose my sanity when suffering an upper body injury