Los when you put someone that can not squat - back squats that is, due to the curvature of their back? do you mean that it rounds when doing Olympic style squats below parallel?
Could be a flexibility issue or what about box squats to a parrallel or slightly below box?
Reverse lunges and single leg squats w/ back leg elevated would be my exercises of choice if one could not load the spine. Deadlifts, maybe, as well if there were not physical problems with that.
No, not that it rounds when doing the squats. i can do light squats below parallel, and to parallel etc, when it starts to get heavy, thats when the problems begin.
The curvature of my back is a hereditory thing, and it just makes it very difficult to squat. x-rayed many years ago now.
As for the plyos - that is something unrelated.
eg if i were to squat, say 40kg, not a problem… but if i do 100kg, problem. and it isnt that the weight is too heavy etc. ive tried increasing weight slowly over months, and still the same thing, as the weight increase, the more the problems.
i know there have been athletes in the past that have been unable to squat for differing reasons. just wondering if what i do is sufficient for leg development? or any other suggestions?
Reverse Lunges: Step back instead of fwd as such?
Single leg squats - recommend doing this was just the barbell and leg on bench behind you, or on smith machine with leg elevated behind?
los, you don’t have to live and die by the squat.
There are many alternatives as mentioned.
However, I suspect your present strength level simply does not allow you to squat 100kg. A jump of 60kg may be too great for you.
Tom
Have you tried hip belt squats?
Of you read my post, i said “ive tried increasing weight slowly over months”, i never jumped from 40-100kg, i was using it as an example. my strength is fine. i can squat more than that, but back probs arise.
i realise squats arent the be all and end all - i was just saying that i cant do them, and asking for alternatives
Juggler - what are hip belt squats?
Los, despite the existence of valid alternatives to squat for athletes, the fact you cannot squat properly with a mere 100 Kg load depicts the need for remedial work. In stead of looking for alternatives I would try to fix the original problem.
Here is a product review and explanation of how to use Ironmind’s hip belt:
http://www.dolfzine.com/page289.htm
An article on T-Mag on h.b.s.:
http://tinyurl.com/zlq7a
Ironmind e-store with more details on their belt:
http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1220
Edit: Not that I’m pimping Ironmind, these are just the resources I am aware of.
no, but it doesnt mean you shouldnt. i do have a pretty strong posterior chain and some good sized wheels. it also depends on what you classify steup ups and lunges, which i have done.
Do studies in neurological excitation and you will find out why unilateral exercises are a waste of time unless you are injured. Besides putting you in an unstable position with weight on your back, they open up the door to numerous other possible injuries due to balancing an enormous weight.
Bottom Line: I wouldn’t toally avoid these exercises, but they would definately comprise less than 25% of any training routine. Just my opinion.
I also find the weight of 400lbs. for a one legged step up onto a 20 inch box hard to believe. That would put his squat somewhere near 800lbs. easily. Is this weight documented? How tall was this gent? A 7ft. strongman doing a 20inch step up is less difficult than a 5’9" man doing the same step up.
I didn;t think the point of weightlifting was to lessen the stress on the supporting structure of the muscles, tendons, ligaments, and bones? Now I know what Ive been doing wrong all along!!! Im dropping my squatting routine right now…lol.
Also, when was the last time you saw a sprinter using a bulgarian step-up program to go sub 10.5? I would like to hear if there are any examples, because I don’t know of any. I hope I am not bashing anyone, I am glad this article was brought up.
Sometimes we get so caught up in mythology that we forget the purpose of the training program.
The 400lb step up was said to be done by Taranenko. He was a 6’ 330lb weightlifting terror. I believe it.
Hmm…thats 1.21x BW. Suddenly, this weight doesn’t sound so impressive as to give one the strength to hoist 500lbs. over head. I wonder how many 500+lb. front squats from oly cleans he must have done…my guess is a lot! Maybe I am not visualizing the height of this box correctly.
i believe it, i am 5-9 and i use 335 for reps on an 18" box, so 400 for a 330 lb monster seems reasonable.
Do studies in neurological excitation and you will find out why unilateral exercises are a waste of time unless you are injured.
velocegatto,
my knowledge of human physiology is very limited, could you provide a brief explanation of you point above, if possible, or point me in the direction of some research on the matter.
I include the 1 leg RDL in my programme as a supplementary lift throughout the year, but recently due to a knee/quad injury that prevents me doing any work with a knee angle greater than about 30-40 degrees, I have been utilising them as a core lift.
I use this variation over the 2 leged one as I just feel I get a much better workout of my hams and glutes this way, 2 legged I seem to be limited by a more general fatigue than pure localised failure on one leg.
Paul
Yes, but sports are not being played with two feet. And it’s not like you can use a lot of weight on unilateral exercises easily to cause injury.
u dont play sports with two feet ?? football must be tough then.
In the sense of running with two feet.
Why else would DeFranco put it in his program?