deadlifts for biceps? better doing chin-ups or pullups, at least for biceps.
Here is a 590 pound deadlift from a guy with small arms.
EMG studies have proven that glute activation in heavy squats is much much lower than other exercises. Doesn't matter whether they are front squat, high bar, low bar or zercher (although Zercher is the best of that lot). Don't get me wrong, squats require strong glutes to maintain a proper back angle, but they are not the limiting factor. Quad, hammy and/or back strength generally are.
Deadlift relies more on glutes and hammies than squats.
For glutes, I would select hip thrusts or GHR (with bands), or single leg hip extensions. I'm going to say barbell hip thrusts, as they are the easiest to load up.
For hammies, definitely GHR.
If the thread was "what one exercise would you choose if you could only choose one", I would pick the squat, with deadlift coming second.
But that's not the question.
Range of motion does not necessarily determine the degree of force that is placed on a muscle/muscle group. Time under tension or power maybe, but not the ability to generate force, ie strength. There is more hip hinge in a conventional deadlift than a squat, but more importantly the load is more forward and well below the hip, meaning there is more torque on the hip than in a squat. It makes perfect sense.
In a deadlift the loading if shifted onto the hammies for the same reason, whereas in squat, the loading shifts more to the quads, due to the more upright position.
But in both instances, the glutes, as a group, are not pushed to nearly the same degree as many other exercises. I feel a 50kg hip thrust in the glutes much more than a 150kg squat. For individual glute muscles the effect is even greater. A 1RM squat will not work your glute medius nearly as much as a clamshell with moderate band tension.
sprinters, one of most important muscles.
I would imagine quite a few sports.
sprinters, one of most important muscles.
I would imagine quite a few sports.
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