Alternatives to deadlifts and squats?

[dani001]

I don't want to do deadlifts, squats or goodmornings. I tried in the past and each time I tried I ended up injured even though I used correct form; but there always been loss of control, incorrect breathing, too heavy of a weight, momentary loss of form, etc,. This stuff just doesn't mix with my body/mind and I got more time off the gym and muscle loss from these exercises than gains. Also, in general, don't want to touch barbells--my dad, who was a gymnast, had injured his back while doing barbell lift; this ended his gymnastics career, and later made him physically inactive person throughtout his entire life, a lot of pain/disability, and needing a back surgery.

So I was wondering what are the alternatives? I do leg presses on the machines. Also, I do roman chair back lifts with a weight. Do one legged squats (pistols) and one legged deadlifts, including on balance boards. What else can be done to replace squat and deadlift exercises to some degree at least?

 

[Mr. Humdiddly]

I don't want to do deadlifts, squats or goodmornings. I tried in the past and each time I tried I ended up injured even though I used correct form; but there always been loss of control, incorrect breathing, too heavy of a weight, momentary loss of form, etc,.

I would try them again with a good spotter. By your own admission you were injured due to loss of control which ties in with too heavy of a weight. Also you said your not breathing properly and you lose form.

As for replacements there really are none if your goal is to gain mass and power. However close to contest I know a lot of guys cut these out and stick with walking lunges and leg presses to avoid thickening the waist and avoiding injury as bodyfat levels drop.

 

[DADAWG]

I don't want to do deadlifts, squats or goodmornings. I tried in the past and each time I tried I ended up injured even though I used correct form; but there always been loss of control, incorrect breathing, too heavy of a weight, momentary loss of form, etc,. This stuff just doesn't mix with my body/mind and I got more time off the gym and muscle loss from these exercises than gains. Also, in general, don't want to touch barbells--my dad, who was a gymnast, had injured his back while doing barbell lift; this ended his gymnastics career, and later made him physically inactive person throughtout his entire life, a lot of pain/disability, and needing a back surgery.

So I was wondering what are the alternatives? I do leg presses on the machines. Also, I do roman chair back lifts with a weight. Do one legged squats (pistols) and one legged deadlifts, including on balance boards. What else can be done to replace squat and deadlift exercises to some degree at least?

i suggest you take up tennis lol.
seriouslly ive seen guys with monster upper bodies and chicken legs in every gym ive ever been to and everyone of them thought leg presses were enough. dont be one of those guys.

 

[Mr. Humdiddly]

Oh man i completely forgot! There IS a way to get all the benefits of those excercises without doing them. Perform the excercise below. Preferably in public so you can show off how big your legs are getting. I also heard holding a daisy while doing so improves your breathing which you said you have a problem with.

 

[dani001]

My goal is not bulk, don't see the point in being stiff muscle-bound slow person who's also looking old.
I'm not training for any contest.
Absolutely don't want any big legs. Bulking destroys muscle control, coordination and speed.
*shrug*
If the main benefit of deadlift and squat is size and bulk, I don't even need them.

I asked for alternatives. If, in your view, there're no alternatives, no need to post mocking stuff. I don't think people who do lots of deadlifts and squats look great, neither I think bodybuilders look good. Bruce Lee did look good. Gymnasts look good.
I definitely won't try squats and deadlifts again.
And also, when you can do weighted one-legged full squats on the balance board with your eyes closed, call me back. Your leg or back size won't help here at all.

Ever seen a deer? With thin narrow legs. Ya know what happens if it decides to kick you with those, legs, right?

 

[DADAWG]

My goal is not bulk, don't see the point in being stiff muscle-bound slow person who's also looking old.
I'm not training for any contest.
Absolutely don't want any big legs. Bulking destroys muscle control, coordination and speed.
*shrug*

I asked for alternatives. If, in your view, there're no alternatives, no need to post mocking stuff. I don't think people who do deadlifts and squats look great, neither I think bodybuilders look good. Bruce Lee did look good. Gymnasts look good.
I definitely won't try squats and deadlifts again.
And also, when you can do weighted one-legged squats on the balance board with your eyes closed, call me back. Your leg size won't help here at all.

this is a bodybuilding / powerlifting board , what did you expect. try a jazzercise board next time.

 

[dani001]

this is a bodybuilding / powerlifting board , what did you expect. try a jazzercise board next time.

It's a steroid board, which applies to different kinds of sports, not just bodybuilding.

If you don't know the answer to my question, no need to post and insult.


As to 'jazzercise' I'm sure you wouldn't last at their cardio workout without 1g of T daily.
My question was not about aerobic workout, but alternatives to specific lifting movements.

 

[DADAWG]

It's a steroid board, which applies to different kinds of sports, not just bodybuilding.

If you don't know the answer to my question, no need to post and insult.


As to 'jazzercise' I'm sure you wouldn't last at their cardio workout without 1g of T daily.
My question was not about aerobic workout, but alternatives to specific lifting movements.

it sounds like your looking for a excuse to not do the hard lifts. as far as bruce lee , it wasnt steroids that ripped him up , it was dope.

 

[Larrybird]

Serious post:

There is no alternatives to a deadlift exercise.

You could do hyperextensions to work your lumbar area, but you just won't get as a dramatic effect as you would with Deads.

Also, I had a strength coach that told me once if I substituted power cleans for dead lifts, then that would be OK.

However, I just love the effects of Deads on my back and overall physique.

 

[Larrybird]

And also, when you can do weighted one-legged full squats on the balance board with your eyes closed, call me back. Your leg or back size won't help here at all.

Ever seen a deer? With thin narrow legs. Ya know what happens if it decides to kick you with those, legs, right?

You can do this but can't squat?

Oh and also, just because you're lifting heavy on an exercise does not mean you will 'bulk' as you seem to imply. Bulking mainly reflects diet and hypertrophy lifting.

 

[Mr P]

Oh man i completely forgot! There IS a way to get all the benefits of those excercises without doing them. Perform the excercise below. Preferably in public so you can show off how big your legs are getting. I also heard holding a daisy while doing so improves your breathing which you said you have a problem with.

hahaha! some funny shit, Is that p90X?

 

[jtvision]

My advice is use a weight you can handle. No need to show off.

 

[Mr. Humdiddly]

My advice is go join an aerobics class.

 

[cdb1981]

If it were me, since you did not mention being injured currently, I would probably just use a lighter weight that I could be pretty sure I would not injure myself with. Although I have had back problems before and I did step ups (bout 18 to 24 inches) with heavy dbs, walking lunges, and rack deads (partial deads).

 

[zedhed]

First I would use lighter weights. You can easily go up to 225-250 and your not gonna see much size on your legs.
As for the injuries, there are all kinds of diff squats. I happen to use Zercher squats cuz they for some reason dont hurt my shitty knees. If your not not gonna squat then I would certianly do deadlifts. But you can mofidy them toward what you want and need. You dont have to go off the floor, your could go off of x inch high blocks. Lots of ways to accomidate injuries.
Also Crossfit if you dont want to bulk....but this site is geared for peeps that want to get huge!

 

[epoxy]

I agree to start a lower weight. Make sure form is perfect. Make sure you are wearing FLAT SOLED SHOES. I have done deads and squats in my hiking shoes before which have a slight variation in the heel, it is a little higher. This put more unnecessary stress on my back. Go slowly. There are no exercises that can replace Deadlift or Squat. IMHO seated leg press machines and leg extension machines are 2 of the worst exercises you could do, one is bad for your spine and one is bad for your knees. Sqauts and deads are the most natural and therefore the least likely to cause injury if done correctly.

 

[bigboy86]

There is no exercise for legs that help you with mass or strength as squats do,if the wieght is to heavy drop the weight i have found because the leg muscle is such big muscle that we use everyday, believe it or not the lower the weight, higher reps you do for squats the more mass you are going to pack on those legs,as for deadlifts there again there isnt an exercise that can make up for it with the gains in strength and mass that comes with the exercise,i would just start with a lot lighter weight and make sure your form is perfect

 

[Blondie_Bombshell]

Its all been said, there is no moves that compare to these. You can try them on the Smith Machine until you can perfect your form. Good luck!

 

[stonecold1976]

Squats and deadlifts CANNOT be replaced.IMO the deadlift is the best exercise in the book,start off light get the form perfected and slowly add more weight and you will thank me later.If I had to pick 1 exercise and one only to do at the gym it would be deadlifts they work the entire body.

 

[brownchoclit]

as mentioned before, no real replacement for these awesome excercises...for quads you can try all variations of lunges..i love walking lunges. also for hams you can give glute ham raise a try. good luck!