Alternatives for Squats, Bench Press & Deadlifts

Summary

In 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.