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If I could do only one exercise it would be to squat ...Here's why

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  • #16
    Originally posted by Neckhammer View Post
    You could bastardize your deadlift into a bent row as you come up and the guards would be none the wiser!
    He,he, it may look a little "hybrid" when bending the legs and pulling from the floor from a deficit, with a supinated grip you'll get plenty of biceps and posterior delts activation, and standing more upright for upper traps etc, plenty of possibilites, and it fries your legs and lower back too...
    "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

    - Schopenhauer

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    • #17
      Actually after having given it some thought, I might go with repeats of a power clean, to a deep front squat to an over head press. It would ignite a lot of muscle groups and would provide a better overall workout.
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      • #18
        Originally posted by canuck416 View Post
        Actually after having given it some thought, I might go with repeats of a power clean, to a deep front squat to an over head press. It would ignite a lot of muscle groups and would provide a better overall workout.
        I do these on occasion for "conditioning" (read: unadulterated pure torture). I don't know if they have a real name, but I call them "deathlifts". I think if someone roughly my size can do 5x8 of these with 135 on the bar they're a total stud.

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        • #19
          Originally posted by canuck416 View Post
          Actually after having given it some thought, I might go with repeats of a power clean, to a deep front squat to an over head press. It would ignite a lot of muscle groups and would provide a better overall workout.
          Lots of muscle groups, but how heavily can you load these compared to a squat?
          The Champagne of Beards

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          • #20
            Originally posted by RichMahogany View Post
            Lots of muscle groups, but how heavily can you load these compared to a squat?
            I don't do these often, but I use 135 and aim for sets of 8, and they obliterate me. I'm not saying they're optimal for strength and growth, especially in the squat department, but...

            I do kinda wonder how heavy I could get these if I focused on them for a while, but it's more in the "wonder" category with "I wonder how bad it really hurts to be bitten in half by a Great White?" category. Not really sure I'd like to find out.

            You do have to tinker with your grip width/hand placement a bit to make it all work. Start kinda light.

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            • #21
              Yeah, I've played around with those and similar. It's definitely a conditioning challenge not to be trifled with. I was just making the point that if we're truly playing "if you could only do 1 exercise," it's not simply a matter of hitting the most muscle groups, it's also a question of the ability to load. If you can do those with much more than 50 or 60 percent of your squat 1RM, I'll be impressed. Of course there's value to using a large number of muscle groups, but I'm just arguing that there's also a value to being able to handle really heavy loads.
              The Champagne of Beards

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              • #22
                Originally posted by Mr. Anthony View Post
                I don't do these often, but I use 135 and aim for sets of 8, and they obliterate me. I'm not saying they're optimal for strength and growth, especially in the squat department, but...

                I do kinda wonder how heavy I could get these if I focused on them for a while, but it's more in the "wonder" category with "I wonder how bad it really hurts to be bitten in half by a Great White?" category. Not really sure I'd like to find out.

                You do have to tinker with your grip width/hand placement a bit to make it all work. Start kinda light.
                Involving a lot of muscles will make you tired. The difficulty is also exacerbated due to the shoulders/traps being the weakest link in the chain - something not present with a back squat.

                As Rich said, it's not just the number of muscles involved and the "exhaustion factor", it's how much the muscles are actually taxed, which is what ultimately drives adaptation. It is impossible to consider yourself strong if your legs, the most powerful component of your body, are not strong. Overhead squats are too light for legs, due to the weakness of shoulders/traps in handling a true leg-heavy weight, and thus do not elicit the needed strength adaption in the legs.

                Personally, I think overhead squats are useless for the typical person unless you're training the snatch.

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                • #23
                  Agreed; that's why I stay out of the "if you could only have one" whatever discussions. We have options. Use them! If I could only have one girlfriend, I'd be bored as crap.

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                  • #24
                    Here is me doing a multi-muscle type thing during a confused stage I went through buying into the functional crap !

                    https://www.facebook.com/photo.php?v...32619138239148

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                    • #25
                      Alright, if the question is what is the best overall exercise for overall strength and not general fitness and if we define “lower body” as lower back/abs and everything below that, then squat is roughly 80 % a lower body lift while deadlift around 60-65 % and bent over rows around 45-55 %. So, bent over rows gives more possibilities for overall strength development than both squat and deadlifts. Clean and jerk could have been an option, but it has too few possibilities of variation. Amount of loading is not that important for overall strength, general muscular impact and possibilities of variation will be more relevant. Some old time strongman lifted thousands of pounds in certain strongman lifts, so if amount of loading is the most important, then you should pick one of those, but maximal load is less relevant when it comes to general strength development…
                      "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                      - Schopenhauer

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