When I see a video come up of an elite in the weight room, I've seen lots of them doing squats but can't recall seeing any doing deadlifts (just my experience, of course). I know that deadlifts work the lats much more, which seems counter-productive, so maybe that's part of it. Then again, maybe deadlifts have benefits for us that squats don't. Any expert thoughts on this? I'm thinking about alternating deadlifts and squats in my rotation just to vary the stimuli.
Maybe they are concerned about risk to the lower back from dead lifting.
That's a risk from squats, as well. Not sure if there are studies showing which is more of a risk. I've used the hex bar when deadlifting and found it to make my back feel less vulnerabe.
The squat is a push movement whereas the deadlift is a pull. Pushing with your legs is more functional training for running. Especially single leg squats, step ups, and lunges.
The squat is a push movement whereas the deadlift is a pull. Pushing with your legs is more functional training for running. Especially single leg squats, step ups, and lunges.
you are doing your deadlifts wrong. Deadlight is mostly glutes with a little upper core. Both need to be strong for good running.
I mostly see distance runners doing hex bar deadlifts and rear foot elevated split squats.
Do you know why the rearfoot elevated split squats as opposed to conventional? BTW, I've also noticed a lot of the time, they are only going quarter way down - more like the bend in stance phase of running gait, but maybe not recruiting for the most possible gain due to the reduced range?
I mostly see distance runners doing hex bar deadlifts and rear foot elevated split squats.
Do you know why the rearfoot elevated split squats as opposed to conventional? BTW, I've also noticed a lot of the time, they are only going quarter way down - more like the bend in stance phase of running gait, but maybe not recruiting for the most possible gain due to the reduced range?
Idk why they don’t go full range of motion. Maybe to push more weight for Instagram. Maybe lack of mobility. If you can go through the full range of motion that seems like the best thing to do. Key words “if you can.” No use in pushing past what you’re capable of.
It looks like they sacrifice the heavy loads to achieve the other benefits such as more focus on muscle imbalances (as you mentioned) and stabilizers. Not sure if it makes sense as a substitute rather than in addition to traditional squats. My understanding is that the heavy load, low-rep effect was found to be of some importance, thus the benefit of more traditional squats or deadlifts.
Are you capable of squatting 2.5 x body weight? Great, you are an athlete. Are you capable of squatting x 2 body weight? If so, good job. Are you capable of squatting 1.5 x body weight? Not bad for a man. Are you capable of squatting 1 x body weight? Good job for a woman.
Are you capable of squatting 2.5 x body weight? Great, you are an athlete. Are you capable of squatting x 2 body weight? If so, good job. Are you capable of squatting 1.5 x body weight? Not bad for a man. Are you capable of squatting 1 x body weight? Good job for a woman.
Surely, you're not talking about competitive distance runners.
Agonists during the Back Squat: gluteus maximus, rectus femoris, vastus lateralis, vastus medialis oblique, vastus intermedius
Agonists during the Deadlift: erector spinae, biceps femoris, semitendinosus, and the semimembranosus, gluteus maximus,
The deadlift is not really a glute exercise. It is more of a back exercise (erector spinae). Of course this all changes slightly as you go up and down in intensity. The squat also changes a lot depending on intensity and range of motion.
Agonists during the Back Squat: gluteus maximus, rectus femoris, vastus lateralis, vastus medialis oblique, vastus intermedius
Agonists during the Deadlift: erector spinae, biceps femoris, semitendinosus, and the semimembranosus, gluteus maximus,
The deadlift is not really a glute exercise. It is more of a back exercise (erector spinae). Of course this all changes slightly as you go up and down in intensity. The squat also changes a lot depending on intensity and range of motion.
Do you know why the rearfoot elevated split squats as opposed to conventional? BTW, I've also noticed a lot of the time, they are only going quarter way down - more like the bend in stance phase of running gait, but maybe not recruiting for the most possible gain due to the reduced range?
Idk why they don’t go full range of motion. Maybe to push more weight for Instagram. Maybe lack of mobility. If you can go through the full range of motion that seems like the best thing to do. Key words “if you can.” No use in pushing past what you’re capable of.
Going to different depths each have their own pros and cons. If you squat alllllll the way down, it requires head to toe mobility and will blast just about every inch of your body. If you keep the weight light to moderate, this is an excellent exercise in mobility with a bit of strength. The issue with going super deep is that it's also super stressful to go heavy and deep. Squatting to half or third or quarter or whatever has it's advantages as well. It's close to the range of motion of running, it allows more weight with less total stress on your body, and it's easier to execute.
Ideally you do a mix of both, periodized accordingly. You don't want to do deep, heavy squats 5 days before the big race. You might do those early in the offseason when you're "building" your body up. Then transition to heavier half squats. Maybe 5 days before the big competition it's light weight, quarter squats, explosively.
Idk why they don’t go full range of motion. Maybe to push more weight for Instagram. Maybe lack of mobility. If you can go through the full range of motion that seems like the best thing to do. Key words “if you can.” No use in pushing past what you’re capable of.
Going to different depths each have their own pros and cons. If you squat alllllll the way down, it requires head to toe mobility and will blast just about every inch of your body. If you keep the weight light to moderate, this is an excellent exercise in mobility with a bit of strength. The issue with going super deep is that it's also super stressful to go heavy and deep. Squatting to half or third or quarter or whatever has it's advantages as well. It's close to the range of motion of running, it allows more weight with less total stress on your body, and it's easier to execute.
Ideally you do a mix of both, periodized accordingly. You don't want to do deep, heavy squats 5 days before the big race. You might do those early in the offseason when you're "building" your body up. Then transition to heavier half squats. Maybe 5 days before the big competition it's light weight, quarter squats, explosively.
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