Alternatives for Squats, Bench Press & Deadlifts

Mind Pump Show

8 Aug 202008:55

Summary

TLDRIn this engaging discussion, the participants explore hypothetical exercise replacements for the 'big three' in strength training: the squat, deadlift, and bench press. They consider alternatives like the front squat for back squats, trap bar deadlifts, farmer walks for deadlifts, and incline dumbbell presses for bench presses. The conversation highlights the importance of maintaining full-body strength and mobility, emphasizing exercises that promote stability and functional movement.

Takeaways

🏋️ Substitute for Back Squat: The transcript suggests that a front squat could be a suitable replacement for a back squat, providing similar benefits.
🤔 Importance of Big Three: The 'big three' exercises—squat, deadlift, and bench press—are considered fundamental for strength and muscle development, but the discussion explores alternatives if these exercises were to be removed.
🦵 Bulgarian Split Squat: The Bulgarian split squat is highlighted as an excellent exercise for leg strength, stability, and mobility, with significant benefits observed by the speaker.
💪 Front Squat vs. Back Squat: There is a debate on whether the front squat could replace the back squat, with the former being praised for its load capacity and the latter for its anterior drive.
🚫 Removing Deadlift: The difficulty of replacing the deadlift is discussed, with alternatives like the trap bar deadlift and farmer's walks considered but not fully satisfying the unique benefits of the deadlift.
🏋️‍♂️ Barbell Row as a Deadlift Substitute: The barbell row is proposed as a potential substitute for the deadlift, targeting the back and providing stabilization for the hips and hamstrings.
🤷‍♂️ Deadlift Uniqueness: It is acknowledged that the deadlift is irreplaceable due to the specific type of strength and body response it provides.
💼 Bench Press Alternatives: Incline dumbbell press and dips are suggested as viable alternatives to the flat barbell bench press, with the latter not being as essential.
🤸‍♂️ Overhead Press Importance: The overhead press is deemed crucial for full-body strength and functional movement, with the need for an exercise that allows full overhead extension.
🤲 Kettlebell Overhead Press: The kettlebell overhead press is mentioned as a favorable alternative to the dumbbell overhead press, offering a different load and functional benefits.
🎪 Circus Press as a Fun Exercise: The circus press is highlighted as a fun and challenging exercise that involves core and shoulder stability while requiring body English to lift heavy weights overhead.

Q & A

What are the 'big three' exercises usually referred to in strength training?
-The 'big three' exercises typically refer to the bench press, squat, and deadlift.
What exercise could be a comparable alternative to the back squat if it were to be removed?
-A front squat is suggested as a comparable alternative to the back squat, providing similar benefits.
What are the benefits of doing a Bulgarian split squat mentioned in the script?
-The benefits of a Bulgarian split squat include improved leg size, stability, hip mobility, and ankle mobility.
What exercise could replace the deadlift in the absence of a barbell?
-A barbell row is suggested as an exercise that could replace the deadlift, focusing on back, glute, and hamstring engagement.
What is the significance of the overhead press in a strength training routine?
-The overhead press is significant for maintaining full overhead extension, which is an important movement that can be easily lost with age or lack of training.
What exercise could replace the bench press if it were to be removed?
-Dumbbell incline bench press is suggested as a replacement for the bench press, providing a similar level of upper body strength development.
Why is the farmer's walk considered a good alternative to the deadlift?
-The farmer's walk is considered a good alternative to the deadlift because it provides a similar all-encompassing strength that requires stabilization of the entire body with heavy loads.
What is the importance of maintaining full overhead extension in one's training routine?
-Maintaining full overhead extension is crucial as it helps prevent loss of mobility and strength in the upper body, which can be common with age or inactivity.
What are some of the challenges faced when trying to replace the big three exercises?
-Challenges include finding exercises that provide similar levels of strength development, mobility, and stability without the use of a barbell or specific movements unique to the big three.
What is the role of circus press in the context of the script?
-The circus press is highlighted as a fun and effective exercise for core and shoulder stability, allowing for the use of body English to lift heavy weights overhead.
How does the script discuss the importance of overhead carries for maintaining full extension?
-The script emphasizes the importance of overhead carries, such as those with kettlebells, for practicing and maintaining full extension, which is a difficult movement to sustain without specific training.

Outlines

00:00

🏋️‍♂️ Alternatives to the Big Three Exercises

In this paragraph, the speaker discusses alternatives to the 'big three' exercises in strength training: the squat, bench press, and deadlift. The conversation suggests that if one had to replace the back squat, a front squat could be a suitable alternative due to its similar benefits. The Bulgarian split squat is also mentioned as an excellent choice for leg size, stability, and mobility. The discussion then moves to the deadlift, with the trap bar deadlift and farmer's walks being considered as alternatives. The importance of maintaining full extension movements, like the overhead press, is emphasized, with the suggestion of kettlebell overhead press and overhead carries as viable replacements for maintaining upper body strength and mobility.

05:01

🤔 Contemplating the Elimination of Deadlifts and Bench Press

This paragraph delves into the hypothetical scenario of removing the deadlift and bench press from a workout routine. The speaker contemplates the strength and benefits gained from the deadlift and suggests that farmer's walks could be a suitable replacement, offering a similar type of strength development. The conversation then shifts to the bench press, with the incline dumbbell press and dips being proposed as alternatives. The overhead barbell press is discussed, with the importance of full overhead extension movements highlighted. The speaker mentions the difficulty of finding an exercise that fully replaces the overhead press, but suggests circus presses and overhead carries with dumbbells as potential options to maintain shoulder and core stability.

Mindmap

Keywords

💡Squat

The squat is a fundamental strength training exercise that involves bending the knees and hips to lower the body as if sitting down, then standing back up. It is essential for developing lower body strength and is often considered a core exercise in fitness routines. In the script, the back squat is mentioned as one of the 'big three' exercises, highlighting its importance. The front squat and Bulgarian split squat are discussed as potential replacements, indicating the squat's versatility and the importance of maintaining similar benefits.

💡Deadlift

The deadlift is a compound exercise that primarily targets the muscles of the back, hips, and legs. It involves lifting a loaded barbell from the ground to a standing position. The script discusses the irreplaceability of the deadlift and suggests alternatives like the trap bar deadlift and farmer's walks, which aim to maintain the strength and stabilization benefits of the traditional deadlift.

💡Bench Press

The bench press is a popular upper body exercise that targets the chest, shoulders, and triceps. It involves lying on a bench and pressing a loaded barbell or dumbbells upwards. The script mentions the bench press as part of the 'big three' and later discusses alternatives like incline dumbbell presses, emphasizing the importance of upper body pushing strength.

💡Overhead Press

The overhead press is an exercise that involves pushing a weight above the head, working the shoulders and triceps. It is crucial for developing upper body pushing strength and maintaining shoulder mobility and stability. The script discusses the overhead press as a staple exercise and suggests alternatives like the kettlebell overhead press and overhead carries to maintain the full range of motion and strength benefits.

💡Front Squat

The front squat is a variation of the traditional squat where the barbell is held in front of the body, resting on the shoulders. It is mentioned in the script as a close alternative to the back squat, providing similar benefits in terms of leg strength and mobility, but with a different balance and muscle activation.

💡Bulgarian Split Squat

The Bulgarian split squat is an advanced variation of the lunge that focuses on one leg at a time, with the back leg elevated on a bench or step. It is highlighted in the script for its benefits in leg size, stability, hip, and ankle mobility, and as a strong alternative to the back squat.

💡Trap Bar Deadlift

The trap bar deadlift is a variation of the traditional deadlift that uses a hexagonal barbell, allowing for a more comfortable grip and减轻对腰部的压力. In the script, it is initially considered as a potential replacement for the deadlift but is later dismissed as too similar to the original exercise.

💡Farmer's Walk

The farmer's walk is a strength exercise that involves carrying heavy weights at the sides while walking a certain distance. It is mentioned in the script as an alternative to the deadlift, providing a similar all-encompassing strength and stabilization challenge.

💡Barbell Row

The barbell row is an exercise that targets the back muscles, particularly the lats, and also engages the biceps and forearms. It is discussed in the script as a potential replacement for the deadlift, emphasizing its ability to engage the back and stabilize the body under heavy load.

💡Incline Dumbbell Press

The incline dumbbell press is a variation of the bench press performed at an incline, which places more emphasis on the upper chest muscles. It is mentioned in the script as a suitable alternative to the flat barbell bench press, offering a different angle of muscle stimulation.

💡Kettlebell Overhead Press

The kettlebell overhead press is an exercise that uses a kettlebell to perform the overhead press movement, adding an element of instability and requiring more control. It is suggested in the script as a more functional alternative to the traditional dumbbell overhead press, providing a different load and engagement of the stabilizing muscles.

Highlights

Discussion on the possibility of replacing the 'big three' exercises in strength training.

The 'big three' exercises are identified as the bench press, squat, and deadlift.

Suggestion to include the overhead press as part of the essential exercises.

Front squat proposed as a replacement for the back squat.

Bulgarian split squat as an alternative to back squats, offering benefits in leg size, stability, and mobility.

The importance of the back squat for its ability to handle heavy loads.

Trap bar deadlift as a potential replacement for the traditional deadlift.

Barbell row suggested as an alternative to the deadlift for back and hamstring engagement.

Farmer's walk as a comparable exercise to the deadlift in terms of strength and stability.

The difficulty of finding a direct replacement for the deadlift due to its unique benefits.

Dumbbell incline bench press as a substitute for the flat bench press.

Acknowledgment that removing the barbell bench press might not significantly impact overall training.

Overhead barbell press and its importance in full overhead extension movement.

Kettlebell overhead press as an alternative to the barbell overhead press for a different load and functional approach.

The value of overhead carries for maintaining full extension and strength.

Circus press as an underappreciated exercise for core and shoulder stability.

The need to train full overhead extension to prevent loss of mobility with age.