Which day to Squat Dead and SLDL

[SofaGeorge]

Nobody seems to want to look at the underlying movements. Look, squats, deadlifts, SLDL...all are combinations of hip extension and knee extension.

A conventional deadlift is a is almost equal parts of both. Squat is more towards the knee extension end, and SLDL is more towards the hip extension end.

Now if you do squats and SLDL, YOU'VE GOT BOTH MOTIONS COVERED! Why does everyone think a conventional deadlift is so magical? Because you can handle the most weight?

As to partial deadlifts, yes you handle more weight but the erectors operate from a position of biomechanical advantage relative to the bottom position of a regular deadlift. From the pulling angle, much of the weight is transferred to the spine as compression forces rather than pulling on the erectors. This is because the angle between spine and hips is less than a right angle. The actual load born by the erectors is related to the sine of the angle, so the higher up you go the less load is on the erectors. Unless you are working on your grip (which you aren't because the dude says to use straps), I'd just do SLDL. As to the dude's argument of rack deads putting more stress on the upper back, well sure it does. But it's never gonna compare to a regular barbell row or chin for actually growing muscle.

Bottom line, I do think a form of deadlift is important but if you're doing squats, SLDL works best because it gets the hip extension movement to complement the quad work of squats.

-casual

casual... what may look right on paper doesn't necessarily translate to reality.

Squats and SLDL don't remotely hit my back the way deads do.

 

[Debaser]

I'd have to agree...

I've done balls to the wall rows, chins AND shrugs before, none of which have made my traps feel devastated the way partial deads (and standard deads for that matter) have. I would only use shrugs as deadlift accessory work.

 

[casualbb]

...WHATEVER. Keep in mind the way an exercise "feels" often has very little to do with its muscle-building potential.

 

[gonelifting]

bump , I`ve gone this far... 4 posts up.

 

[overhead]

This may not fit your split, but I rotate deadlift one cycle, rack deadlift the next cycle and bent over rows the next. Thats all in a 8 day period of time. Do the same with squat, front squat and barbell hack squat. Many people do not like doing it this way, but it works well for me.
I did not do deadlifts until about 7 months ago, and I have to say it has increased my back thickness a great deal, also my traps have exploded, I do not have to do shrugs at all and they continue to grow. At the top of the lift, when I roll my shoulders back I can *feel* it in my traps and the soreness the day after tells me it is hitting them hard.

 

[Debaser]

Well, fair enough. If you think shrugs are superior, then why not construct a program like the following?

1. Cable crossovers
2. Lateral Raise
3. Tricep kickbacks
4. Shrug
5. Rear delt machine
6. Hyperextension
7. Pulldown
8. Cable curls
9. Leg extension
10. Leg Curl
11. Calf raise

Do you really think this net similar or better results than the following?

1. Bench Press
2. Standing Press
3. Close-grip bench
4. Barbell row
5. Pulldown
6. Barbell curl
7. Partial Deadlift
8. Stiff-legged Deadlift
9. Squat

 

[gonelifting]

Well, fair enough. If you think shrugs are superior, then why not construct a program like the following?

1. Cable crossovers
2. Lateral Raise
3. Tricep kickbacks
4. Shrug
5. Rear delt machine
6. Hyperextension
7. Pulldown
8. Cable curls
9. Leg extension
10. Leg Curl
11. Calf raise

Do you really think this net similar or better results than the following?

1. Bench Press
2. Standing Press
3. Close-grip bench
4. Barbell row
5. Pulldown
6. Barbell curl
7. Partial Deadlift
8. Stiff-legged Deadlift
9. Squat

Damn, that second one is my EXACT Workout. (almost) I also do BK situps. That`s it 10 excercises and I love it. HMMM maybe I should do all of them in ONE day.

 

[Zander1983]

Yeah, I'd do that exact workout minus curls if I were doing a full-body workout!

 

[The_Eviscerator]

What I would do is put your SLDL on the Day with Squats and on your back day do half-deads with the rack pins set at your knees. You get all the upper back benefit from deads and you still have usable legs the following day.