Deadlift substitute

[Asriel]

I've been following a program suggested by Emevas (sorry, I don't have it handy) that involves two routines. One contains Squats and the other Deadlifts.

The problem I have is that my Quadriceps have severe flexibility issues and I can't reach the bar without rounding my back.

Can anyone suggest any alternatives to Deadlifts until such a time as my legs are a little more flexible? Would doing Squats in both workouts be as beneficial as alternating with Deadlifts?

[MSphinx]

Rack pulls maybe?

http://stronglifts.com/how-to-perfor...lls-technique/

[Lindz]

Romanian deadlifts
http://www.exrx.net/WeightExercises/...nDeadlift.html

[Emevas]

I like stiff legged deadlifts myself. I don't think RDLs would work as well just because of the grip variable. A second day of squats could do the trick as well, and you could also do 2 different types of squats (high bar ATG one day, low bar powerlifting legal the next)

[Asriel]

Thanks for the replies guys.

What I was really trying to understand Emevas is that whether there are any gains from Deadlifts that I can't get from Squats. If the answer is no then I'm quite happy squatting more. Would you mind explaining the differences between the two types you mentioned?

[Emevas]

Well, there's a few different schools of thought to be had. When powerlifting was in it's infancy, you saw a lot of guys who did minimal deadlift training, and only trained the squat and bench press, figuring that training the squat would build up everything necessary for deadlifting. Along with that, Westside training simply has a Max effort lowerbody day, wherein either the squat or the deadlift is trained in a maximal effort format under the premise that improving one improves the other. Many only deadlift from the floor once every 6 weeks, and build up the deadlift through other means.

All that being said, if you have an inflexibility, you need to be addressing that rather than avoiding it, and it would be in your best interest to eventually get to the point that you can deadlift.

Now that I've not answered your question at all, I'll sum it up by saying that you can squat 3 times a week to get stronger, but you should do some supplemental training to improve your deadlift, and start to integrate it into your training. Try a 6 week cycle of squatting 3 times a week with some flexibility and deadlift style training thrown in occasionally, and then a 6 week cycle with a deadlift variation as your primary lower body movement.

[Asriel]

OK great, thanks for that. My main problem is that to get low enough to pick up the bar, I have to round my back slightly. It may well be a form thing so I guess I should video myself but I've always had the problem of not being able to get very low when keeping my feet flat on the floor.

[rw4th]

but I've always had the problem of not being able to get very low when keeping my feet flat on the floor.

I had the same problem, then I read this:

No BS Martial Arts - View Single Post - Stretching in Detail

Try stretching your soleus, it definitely helped me.

[Emevas]

That really sounds like more of a hamstring issue than a quad issue.

[rw4th]

That really sounds like more of a hamstring issue than a quad issue.

Are you talking about my reply?

For me it was a calf issue. Everybody stretches the gastrocnemius but I didn't even know the soleus existed. Once I loosened it up I started being to to keep my feet flat on the floor while squating and deadlifting.

[Emevas]

No, I posted before I saw your reply.

[honesty]

Have a look at the squat stretch here: http://stronglifts.com/how-to-squat-...mmon-problems/

I helped me sort out problems I was having with lower back rounding.