Deadlift as only leg excercise

[greemah]

Hi,

I can only do a couple of exercises each week due to multiple jobs and crazy schedule. I am wondering is it ok to have deadlifts as the only lower body exercise? I read they work every muscle in your legs. I want to do deadlifts over squats as they work your back nicely also.

I used to do 1 set of 5 deadlifts, but recently have changed to doing 1 set of 10 deads. If I did do deads as only lower body exercise, is this still the best rep scheme? Most of my lifts are 2-3 sets of 12

[PTinCHCH]

squat mate.

[Beef]

nah definitely do a squat if you have to choose between the two.

[IronHyde]

If you can only train a couple days a week it is beneficial to do these three:

Squat

Deadlift

Bench press

But ultimatley, what are you training for? Just general training for personal well-being? To loose weight? Gain muscle?

[Jigga]

You won't see much imrovement in your legs if you're just doing a set of 5-10 reps once a week and eating normally. If you are just asking for one all-incorporating exercise for your legs then squats are the go. I don't put a massive emphasis on legs but I alternate between squat and deadlift in my program. Squats put a greater emphasis on my quads and deads a greater emphasis on my hammys and traps. You could very easily alternate between the two each session and get benefits from both. Hard to help better without more information though...

[Elite121]

There is no one best exercise all have their merits, its a matter of picking the right tool for the right job.

But if I had a choice.................

For just one lower body exercise I'd go with an RFESS, you can apply ample amount of weights with limited spinal compression. It also has huge benefits that will develop balance hip flexibility along with strength and size.Your leg extensors will beg for mercy!!!

[Beef]

There is no one best exercise all have their merits, its a matter of picking the right tool for the right job.

But if I had a choice.................

For just one lower body exercise I'd go with an RFESS, you can apply ample amount of weights with limited spinal compression. It also has huge benefits that will develop balance hip flexibility along with strength and size.Your leg extensors will beg for mercy!!!

the rear foot elevated split squat? never tried it myself but it must be good cus it's got an epic name

[Elite121]

There is no one best exercise all have their merits, its a matter of picking the right tool for the right job.

But if I had a choice.................

For just one lower body exercise I'd go with an RFESS, you can apply ample amount of weights with limited spinal compression. It also has huge benefits that will develop balance hip flexibility along with strength and size.Your leg extensors will beg for mercy!!!

the rear foot elevated split squat? never tried it myself but it must be good cus it's got an epic name

It has been called a Bulgarian Squat but WTF... how is it Bulgarian, same as the Romanian Deadlift how is it Romanian. I dont even think those moves originated from those countries. i hate giving those exercises those names just so cheesy IMO.

Yeah definately give it a go I look at it from a risk vs reward point of view, thats why I like it.

The soreness is more epic than the name trust me..... people have enormous imbalances in the body the RFESS is a good way to assist with correcting lower body assymetries.

My clients hate me for giving them this exercise.

[HarryB]

Why not do a clean and squat, that way you activate you back when you clean the weight as well, plus it's very demanding overall so creates a great metabolic effect. Your squat weight will be way down but you will be activating most of your primary movers.

[TonganTerror]

Why not do a clean and squat, that way you activate you back when you clean the weight as well, plus it's very demanding overall so creates a great metabolic effect. Your squat weight will be way down but you will be activating most of your primary movers.

good post right there!!!!!!!!!!

get that body into an anaerobic state doing those bad boys!

[Elite121]

Why not do a clean and squat, that way you activate you back when you clean the weight as well, plus it's very demanding overall so creates a great metabolic effect. Your squat weight will be way down but you will be activating most of your primary movers.

Good exercise, just my observance though, I see a lot of people performing the snatch incorrectly some have serious mobility issues in hips thoracic spine and ankles but continue grinding through with incorrect technique adding to their already dysfunction.

Same can be said with many exercises, but just my 2 cents worth watching people snatch.

[ohjoshua]

Split squat: you have to do one leg at a time... would not recomend if time is limited.

Clean and then front squat: winner.

[Elite121]

Split squat: you have to do one leg at a time... would not recomend if time is limited.

Clean and then front squat: winner.

Can still get a decent workout done, might not have a choice of many exercises if time is of the essence but more exercises dont always equate to better results.Metabolic demand is also big performing the RFESS.

[olympic_novice]

It has been called a Bulgarian Squat but WTF... how is it Bulgarian

I believe it was given this name, when an american weightlifter asked a Bulgarian coach/lifter what they were doing to get so strong, as a joke the Bulgarian told them they do lots of lunges and split squats etc, so the americans being americans believed this is what was needed to become strong, thus the Bulgarian squat and Bulgarian lunge

[Elite121]

It has been called a Bulgarian Squat but WTF... how is it Bulgarian

I believe it was given this name, when an american weightlifter asked a Bulgarian coach/lifter what they were doing to get so strong, as a joke the Bulgarian told them they do lots of lunges and split squats etc, so the americans being americans believed this is what was needed to become strong, thus the Bulgarian squat and Bulgarian lunge

LOL true thanks for that, and we all know how clean those Bulgarians are!!

Im prob just real knitt picky

[ohjoshua]

Split squat: you have to do one leg at a time... would not recomend if time is limited.

Clean and then front squat: winner.

Can still get a decent workout done, might not have a choice of many exercises if time is of the essence but more exercises dont always equate to better results.Metabolic demand is also big performing the RFESS.

surely your not suggesting that the metabolic demand of a RFESS is nearly as big as a clean to front squat (or either done individually).

I would even rate walking lunges above RFESS.... the hassle of having to do one leg then the next one at a time is just too painful compared the the benefit.

[haakuturi]

My clients hate me for giving them this exercise.

+1

I hated my PT when he gave me this. Look like a fool, feel like a fool and then feel like a cripple the day after

[Elite121]

My clients hate me for giving them this exercise.

+1

I hated my PT when he gave me this. Look like a fool, feel like a fool and then feel like a cripple the day after

LOL I cracked up reading this!

[Elite121]

Split squat: you have to do one leg at a time... would not recomend if time is limited.

Clean and then front squat: winner.

Can still get a decent workout done, might not have a choice of many exercises if time is of the essence but more exercises dont always equate to better results.Metabolic demand is also big performing the RFESS.

surely your not suggesting that the metabolic demand of a RFESS is nearly as big as a clean to front squat (or either done individually).

I would even rate walking lunges above RFESS.... the hassle of having to do one leg then the next one at a time is just too painful compared the the benefit.

No, Clean and front squat will illicit a higher metabolic demand, I just said the RFESS metabolic demand was high.Its hard enough at times to get someone to squat let alone clean, the proper progressions of any exercises needs to be adhered to even with the RFESS.And before prescribing exercises the client needs to be assessed.I may be veering off the topic a little here.

[greemah]

Thanks for your replies. So many mixed responses not sure what to do :/

Would 1 set of squats and 1 set of deads per week be enough?

[Mr_Krabs]

Thanks for your replies. So many mixed responses not sure what to do :/

Would 1 set of squats and 1 set of deads per week be enough?

Enough for what? :-s

Your training goal will dictate that...

[Elite121]

Maybe if we got an idea of.

Your goals?

Injuries, limitations?

Days per week to train?

How long can you realistically train for each session?

Also you cant out-train a bad diet,this needs to be addressed as-well

A 24 hour gym may be a consideration in light of your crazy schedule, this may seem a little extreme but worth thinking about.

[ohjoshua]

Can still get a decent workout done, might not have a choice of many exercises if time is of the essence but more exercises dont always equate to better results.Metabolic demand is also big performing the RFESS.

surely your not suggesting that the metabolic demand of a RFESS is nearly as big as a clean to front squat (or either done individually).

I would even rate walking lunges above RFESS.... the hassle of having to do one leg then the next one at a time is just too painful compared the the benefit.

No, Clean and front squat will illicit a higher metabolic demand, I just said the RFESS metabolic demand was high.Its hard enough at times to get someone to squat let alone clean, the proper progressions of any exercises needs to be adhered to even with the RFESS.And before prescribing exercises the client needs to be assessed.I may be veering off the topic a little here.

cleans... hence ensuring some follow up session on technique. lol

Greemah: because how little you appear to know in your posts I recomend booking a session with a trainer. What ever program they will give you (and technique they teach) will give you far better leg development then one set of deadlifts a week. Good luck.

[Yeah-Buddy]

I don't put a massive emphasis on legs

Oh no your not an upper body builder are you? You know the guys who train their upper body religiously and give their legs only a token gesture? Trackpants and a singlet all yr round :naughty:

[Jigga]

Oh no your not an upper body builder are you? You know the guys who train their upper body religiously and give their legs only a token gesture? Trackpants and a singlet all yr round :naughty:

No my legs are just more developed than my upper body. I'm after balance.