The Other Unparalleled Exercise by Jan Dellinger | John Grimek | Steve Stanko

by Jan Dellinger

Clarification

Although nothing presented here is new or revolutionary, the relationship between the squat and deadlift is explored in a different manner to that most readers are probably accustomed to. Hence, there's a chance that parts of the message will be misconstrued or taken out of context.

While it's a given that a trainee with competitive powerlifting aspirations must practice both the squat and deadlift continuously, his counterpart who is merely interested in maximizing his size and strength capacity in a much broader way is at liberty to concentrate on either movement at his discretion.

This is not to imply, however, that those with "squat disadvantaged" physical construction should totally ignore the squat. Especially during one's formative period with progressive resistance exercise, both the squat and deadlift should be pursued.

But after a couple of years of divided focus on the pair, if either movement appears to hold decidedly more promise than the other, then a prolonged cycle or two of singular focus on the dominant movement is in order.

John Grimek Squats

In fact, to refrain from doing this would seem to be a needless handicap. And, in time, this same individual can (and probably should) come back to the neglected movement of the pair and pick up on it to the exclusion of the other.

Frankly, this tact amounts to a workable form of lower-body specialization which gives the mind, and, to some extent, the body a break from at least one of the two big movements at any given time. Plus, when a new cycle or routine is embarked upon, one has a new challenge to look forward to--this is not an insignificant factor when reflecting on the years of hard work required on such a small repertoire of exercises.

Actually, among elite strength devotees and powerlifters there have been practitioners who have rotated squat-emphasis and deadlift-emphasis routines. Examples will be outlined in the next part of this article, along with effective utilization of other forms of the bent-legged deadlift.

In closing out the ledger for this section, I want to stress in the strongest possible terms that none of the suggestions here are rooted in any negativity toward the back squat, which has been and remains in the vanguard of bodybuilding exercises. Rather, this presentation is about maximizing productivity--using one's options to the fullest as they relate to personal physicality.

At the same time, there is admittedly a consciousness-raising dimension to this article. Too many iron pumpers think of the deadlift as strictly a single-repetition competitive lift, or as nothing more than a complement to the back squat. Sort of a "bridesmaid" of lower-body exercises. Nor has there been a 50-year publicity campaign associated with the deadlift, as the squat has benefitted from.

Steve Stanko

In fact, when was the last time you ran across an article of consequence devoted to the deadlift exercise in a muscle magazine, save HARDGAINER?

They are few and far between. Yet, without question, the deadlift has the wherewithal on its own to pack many pounds of lean tissue on the body, and much power into the muscles.

Part I of this article sought to explore the bent-legged deadlift from a contextual perspective, which, while not new or unknown, seldom receives consideration. Broadly speaking, its full applicable utility and importance transcends the roles of a contested lift and a time-honored lower/upper-back builder. Foremost, the repetition bent-legged deadlift exercise is the only maneuver to rival the vaunted back squat in possessing the wherewithal to single-handedly upgrade the overall musculature by a pronounced degree.

The extraordinary extent to which either major movement is independently able to transform one's physique can be characterized with a colorful J.C. Hise expression--ultimate "Man-Making" exercises. Some may question the need to pay homage to the deadlift when we have the squat with its illustrious track record. As pointed out previously, due to idiosyncrasies in skeletal leverages, some individuals, over the long haul, may be better served by the bent-legged deadlift exercise.

Further, there are unique case-by-case circumstances regarding existing conditions, a lack of training space and/or necessary equipment, or just a natural proclivity for the deadlift, which push it past the squat as one's personal priority choice. As long as one makes up his or her mind to work at the bent-legged deadlift diligently and intelligently, he or she will be richly rewarded... On To Part VI >>

Part I - Part II - Part III - Part IV - Part V - Part VI - Part VII - Part VIII - Part IX - Part X - Part XI - Part XII

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The Other Unparalleled Exercise (cont.)

by Jan Dellinger