Squatting and the Deadlift
(4) Squatting and the Deadlift
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4.0 A word of warning.
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If you have had a serious back injury, get the clearance of a sports-oriented chiropractor first before working these lifts. Even if you have had any minor back injuries, get a chiropractor's clearance.
NOTE: For many hardgainers, working the squat and the classic deadlift may be too hard on the lower back. Try doing the Squat and the Stiff-legged deadlift OR the classic Deadlift and use the (horizontal) leg press. Beginners should not try the Stiff legged Deadlift until they have done at least 6 months of weight-lifting including the classic DL as the SLD can be dangerous for the newcomer if not done right. The vertical leg-press is not recommended due to shearing forces involved and the problems it sometimes causes in the lower back.
4.1 Why do I have to use the Squat and/or the Deadlift?
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Well you don't HAVE to use the Squat or Deadlift. That is unless you want to get as big as possible as quickly as possible. These exercises are the toughest to do, because you can really move a lot of weight in them for a lot of reps. This is because they use the strongest muscle complexes in the body: thighs, gluteals, back structure where 70% of your muscle mass resides. Naturally by inspiring gains here, a 'spill-over' will occur in the other exercises such as the bench press, arm curl etc.
Without these exercises, gains will be possible but not near half as quickly as they will be with them. Some people will shy away from them because of the intensity of effort required (they will also be some of the weaker members in the gym compared with those who use the Squat and DL for a couple of intense work sets during the week). Next time you are in the gym see who does the Squat and the Deadlift(DL) and see who doesn't, then compare muscle mass!
4.2 How do I Squat?
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The key to Squatting is Form. If your form is great then this movement will have only benefits. If your form is poor then you will have serious injuries.
The key to getting good form in the squat relies on three things:
(i) Stretching. This will get you limber enough to get the correct form during the movement. The stretching that needs to be done is for
-Calves (so no heel support is needed)
-Hamstrings & Lower Back (to help keep back straight)
-Groin (to help keep a wide stance during squat)
NOTE: Support under the heels is often required by many people for squatting, but this is actually very dangerous on your knees IMHO. Flat-footed squatting is also more productive since you aren't as shaky on your feet. This still means wearing shoes with a regular heel.
(ii) Technique:
Taking the bar in a power rack, place the bar low on the traps. Step out from the power rack.
Using no heel support, with a wideish stance, and head up; lower yourself slowly until your thighs are parallel to the ground.
In this bottom position, pause momentarily as you DRIVE your feet into the ground to get back up. In the bottom position your back should be straight but will be slightly bent forward. The less the bend forward, the less danger on the back.
During this ascent - Keep your head up and this will help keep your back straight and near upright. Also make a major effort to keep your knees from bending in.
Do this with high reps for best effect (15-20 reps).
Take 1-2 breaths between the early reps.
Later as the Squat gets hard try for 3 HUGE breaths (sucked through teeth) between reps. Later you will need 10 or more breaths to get to 20 reps, but this is the kind of effort that builds serious muscle.
(iii) Slow Buildup.
Most people find it difficult to get correct squatting form with their current weight as it involves too many factors to get form right (head up, knees wide, watch your back etc. etc.). For these reasons and for people who are new to squatting I would advise learning the Squat from scratch while doing the Leg Press or whatever to keep the Quads strong.
Start off with _just_ the bar. Practice the Squat twice a week, for 4-5 sets since the weight is so light. Make a very serious effort to get your form right and stretch as outlined above every day to get your muscles limber enough. Add 5lbs at every workout and keep your form 110% perfect. As the weeks pass, you will need fewer sets (2-3 per workout). Then the effort to get to 20 reps will become evident, but FORM must be the focus still.
Then drop to squatting once a week when you begin to squat to failure. Use a few sets, since the squat can be very brutal if done right for high reps and high weight. Add at most 2-5lbs a week when squatting to failure (whatever you can
handle and still keep form perfect).
4.2.1 Squats and their impact on the Gluteals
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Although the Squat has been criticised for its ability to give some people oversized gluteals, this is the case in people who do ONLY the squat. By doing the big basics and working the whole body, the gluteals will look only a natural part of a muscular body.
4.2.2 Squats and compression of the spine
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When using very heavy weights (above double bodyweight) certain people have reported effects resulting from compression of the spine. This can be alleviated to some degree by having strong shoulders, traps and and overall back muscles, and by
performing hanging from a bar by your hands to help alleviate any stress. However before reaching double-bodyweight squats this should not pose any problem.
4.2.3 Squats and the lower back
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The lower back is often the first place to be hurt by the Squat when it is not done right. Done with perfect form, your lower back will not get hurt. However, people with back trouble (OF ANY KIND) should see a sports-knowledgeable doctor before trying the Squat as it is very tough on the body.
4.2.4 Squats and the knees
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Some people say the Squat wrecks their knees but in my experience these people did one of the following:
-Using support under the heels.
-They descended too fast and rebounded at the bottom.
In the first the knee is put in an awkward position it should never be in, and in the second, the force of rebounding is way too much for your knees to handle. Done slowly and correctly, you can squat until you are 70,80,90 whatever.
There is some evidence to suggest that even with all these safety precautions, squats can cause excessive soreness in this area for a few people. Therefore the Deadlift (classic or stiff-legged) should become the focus lift.
4.2.5 Alternatives to the Squat?
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If you can squat you MUST squat! It is THE exercise to build muscle, not just in the lower body but which promotes growth elsewhere too. The Classic Deadlift is the nearest rival. Do BOTH and you will already have the foundation for one heck of a program.
I would advise doing the bar-on-the-traps squat but there are some good machines out there. However they only come close to the free-weight version and cannot surpass its muscle-building capabilities.
For home trainees you should invest in a power rack, or buy the Squat harness that wraps around the waist and keeps the bar between the legs called the hip belt. This is advertised in IronMan magazine and elsewhere. Although not as good as the bar-on-the-traps version it's better that not squatting at all, but only if it can be done without a board under the heels to minimize the stress on the knees.
4.3 How do I do the Classic Deadlift (DL / BLDL)?
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Some basic tips:
(a) Start Position
- Set yourself up with bent legs, feet close together, bar close to the shins, and head up.
- In the start position, the back will be bent forward, but will be STRAIGHT.
- Your arms hang in a straight and vertical line, no bending at the elbow.
- Your arms will lie outside your legs.
(b) Lift
-"Squeeze" the bar off the floor. No Snatching. Simultaneously push with the legs and pull with the back. Keep the pressure on
your feet well spread, and off the toes.
-At the top, straighten up, and shrug the weight back slightly. But do not thrust your hips out.
-When lowering the weight, don't drop it rapidly, and don't bounce it off the floor. Briefly set the weights down between reps.
Working the DL, and SLD once a week is enough in the hardest parts of your cycle. If you are getting acclimated to these
exercises, and the weights are light, twice a week may be okay. But don't train any of these lifts if your back is sore.
4.3.1 How do I do the Stiff Legged Deadlift(SLD)?
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Some Basic tips:
- If the back is not 100% avoid the full range SLD and just stick with doing it to the floor with 45-pound plates on the bar to prevent excessive extension.
- Don't do the full-range movement until you can touch your knuckles to your toes whilst keeping your knees locked and together. Slowly and progressively increase your flexibility.
- Use 45- or 35- pound plates whilst standing on the floor until you are flexible enough.
- When you get sufficiently flexible, the bar should only go so deep that it will touch your shoelaces. You might want to do
the exercise from a slightly raised platform to get the required stretch.
The Lift:
-Initially lift the weight in a BENT-LEGGED DEADLIFT style.
-Stretch down to the lower position slowly! (ankle/shoelace depth at MAX)
-From the bottom position, smoothly and steadily lift the bar. Don't jerk, twist, bounce or accelerate rapidly. Smoothly up,
a short pause at the top, and lower smoothly.
-Don't try to keep your lower back flat or rigid. Keeping your head up as you pull will avoid excessive rounding of the back.
-Keep your knees slightly unlocked until your style is good.
Don't work both exercises SLD & DL hard in the one cycle, focus on one at a time.
*** The Stiff Legged Deadlift is very dangerous if done wrong. If in doubt get a fully-qualified trainer to show you how or start off light with just the bar, and progress slowly, 5lbs per week.
4.4 Why are 15-20+ reps best for these exercises?
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Simple:
Lots of weight + Lots of reps = Lots of muscle
This is only possible with the Deadlift and the Squat. There is some evidence that the use of high reps in these promotes the release of testosterone, possibly due to the huge effort involved mentally and physically to take a large weight to 20 reps (squat/dl) in good form.
4.5 What powerlifting gear will help me in these lifts?
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Unless you are entering competitions, you should avoid knee wraps, and the use of a weight-lifting belt which protects the back. If your back is prone to injury, avoid these lifts as they are very strenuous. But if you squat and you NEED a belt,
then you should try to improve your squatting technique and the belt will become unnecessary. The belt will only impede the
deep 'abdominal' breathing required to get through a tough squatting session. Wearing a belt in the DL may be more acceptable, especially for reps less than 6, but if you can use the DL in good style without it, drop the belt.
FIRST AND FOREMOST YOU MUST GET YOUR TECHNIQUE CORRECT.
Wrist straps are OK for the DL and SLD, but as with the belt, if you can work without it, do so. If you are competing do the DL without gloves to get used to the rigours of the lift, but otherwise gloves are okay.