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Are squats and deadlifts good or bad??

I always thought they were two of the best exercises
you could do. However lately I have been hearing they
can mess you up. I due have problems with my hips
and am afraid the above exercises will make them
worse. I know there are a lots of knowledgeable people on
this site when it comes to work outs just looking for
some of your thoughts. Thanks


  • ShellShell Posts: 233 Crazy Baller
    I've always loved both exercises, and still do to this day. I also get great results from walking lunges. You can do all three exercises with or without added weight. If you do them correctly, slowly and good form, you should have no issues. If your adding weight and its to much, thats when you will injur yourself. @MichaelGoodman
    Happy workouts!
  • skidawgskidawg Posts: 3,326 Mega Baller
    Great full body exercises as long as they are executed properly
    Mr. Mom is Horton's favorite movie!
  • lpskierlpskier Posts: 2,720 Mega Baller
    John Wilkins- Si non pro sanguine quem ludus ne. #iskiconnelly
  • Texas6Texas6 Posts: 2,197
    Agreed, both are fantastic exercises that I do regularly. If done right, and weight is moderated such that form is never compromised, they are great for skiers. Having said that, I dial DL's back a bit during the ski season just to prevent over use and injury
    Daryn Dean - Lakes of Katy, TX
    ***Robbed out of Hundreds of Panda Worthy Posts***
  • TELTEL Posts: 375 Crazy Baller
    I found out a couple years a go when I changed to a good workout for my legs I was skiing much better. Strong legs were the key for me. Warm up two sets of lunges with weight then a good regiment on machines only, doing three sets with heavy weights four to six reps once a week.
  • WaterSkier12WaterSkier12 Posts: 269 Baller
    Agree with Bruce, also don't do them in the AM as your discs are full of water after sleeping. See Stuart McGill's books/DVD's
  • bigskieridahobigskieridaho Posts: 939 Crazy Baller
    Totally agree with the comments above. After doing squats, lunges, and deadlifts, my legs have never felt so strong. No soreness after snow or waterskiing.
  • lakeaustinskierlakeaustinskier Posts: 362 Solid Baller
    Most people don't realize that deadlifts aren't just for your legs. Lots of core.
    Ted Thomson, Austin Texas, Aquaplex
  • RazorRoss3RazorRoss3 Posts: 1,356 Mega Baller
    Deadlifts and squats are great but every high schooler you see in the gym is doing them wrong so they get hurt. If you execute properly you won't get hurt and it will improve full body movement and strength. You need/ should do a lot of stretching before either lift, they require hip flexor and back mobility to be done correctly so a good warm up of stretching and mobility work before lifting is good for you.
  • HortonHorton Posts: 28,993 Administrator
    Great. I am going to just ski.


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  • WaterSkier12WaterSkier12 Posts: 269 Baller
    You don't necessarily need spine mobility, but spine stability, i.e. Strength. Alot of what is dispersed by the so called experts is wrong. Hyper flexing or hyperextending the spine puts the disc/ligaments at risk. See Stuart McGill.
    Agree with hip flexor and hamstring stretching
  • thagerthager Posts: 4,889 Mega Baller
    @Horton Don't forget to wear your ski chaps!
    Stir vigorously then leave!
  • jjackkrashjjackkrash Posts: 649 Crazy Baller
    Squats and deadlifts properly performed: good. Sitting in a chair all day: bad.

    @waterskier12, I'd agree that deadlifts in the morning carry a different risk, but they can be done with proper prep time. I used to lift four mornings a week @4:30 a.m. because the job required it, and with deads I needed a few sprints to get the blood going then some mobility work in a dry sauna before deadlifting.
  • WaterSkier12WaterSkier12 Posts: 269 Baller
    Agree on the first point wholeheartedly!

    On the 2nd, u gotta do what u gotta do! Wish I'd have known I was gonna live this long, I'd have taken much better care of myself! ;-))
  • RazorRoss3RazorRoss3 Posts: 1,356 Mega Baller
    It is certainly true that these lifts, not to mention every other lift and type of training in the world can come back to bite you. Don't hurt yourself in the offseason training by doing lifts that you aren't prepared for as far as strength, balance, and mobility not to mention the proper form and muscle usage. And as stated above even if you are doing everything right, of it hurts you should stop, rest it for a few weeks going lighter machine and rehab work and then ease back in slowly. I'm over 1 year out from tearing my pectoral tendon and I'm still just trying to rehab the pec at 135 on the bench for sets of 20+ hoping to be able to peg up the weight in the fall.
  • Bruce_ButterfieldBruce_Butterfield Posts: 1,673 Member of the BallOfSpray Hall Of Fame
    When all else fails, drop the weight and increase the reps. much easier to keep good form.
    I'm Ancient. WTH do I know?
  • lpskierlpskier Posts: 2,720 Mega Baller
    I felt good about deadlifting 310 on Friday, until another guy (and an M.D. at that) benched 405.
    John Wilkins- Si non pro sanguine quem ludus ne. #iskiconnelly
  • RazorRoss3RazorRoss3 Posts: 1,356 Mega Baller
    @lpskier, 405 is light weight, you should avoid lifting with me or my little bro ;)
  • WaterSkier12WaterSkier12 Posts: 269 Baller
    Not all MD's are walking around smart lpskier ;-))
  • 6balls6balls Posts: 5,348 ★★★Triple Panda Award Recipient ★★★
    @waterskier12 and @lpskier are we MD's supposed to be weak? :smiley: Nobody told me or my med school lifting buddies.

    Anyhoo, back on topic. I've had back surgery and I do leg press...4 sets of 10 with 30 second rest intervals which alone keeps the weight a little lighter to come back that quickly. Also doing smith machine squats same way, then dead lifts but I'm doing my dead lifts with dumbells and not going so far down as one would with barbell (I'm not that flexible, anyway). Deads really hit the hamstrings, glutes and core and doesn't seem to be a lot of risk...I feel good so far. Doing that string of exercises for sets of 4 with 30 second breaks only really gets the heart rate going, too.
    Dave Ross--die cancer die
  • lpskierlpskier Posts: 2,720 Mega Baller
    @WaterSkier12 Au Contraire! It's just as a lawyer, I hate getting one (or more) upped by a doctor. Besides, you guys are supposed to be about finesse, not brute strength!
    John Wilkins- Si non pro sanguine quem ludus ne. #iskiconnelly
  • UWSkierUWSkier Posts: 1,441 Mega Baller
    edited March 2017
    Good points on both sides here. Think the main issue with these lifts is that us guys can be our own worst enemies in the gym sometimes. Heavy weights when lighter will do, pushing for one more rep after fatigue and bad form have crept in (detected or not). For some lifts that's OK (like bench with spotter), but for anything involving the back, quit when you're tired and your form breaks even a little bit.

    Lately I'm finding an inverted Bosu ball and some dumbells are my favorite exercises. Stand on the plastic platform side of a Bosu in your slalom stance, then do one-armed curls, arnold presses, side bends, etc. Then switch to normal stance and do goblet squats. It's less weight than your normal power lifts but more full body exercise. If your legs aren't shaking when you're done, you're doing it wrong.

    I like this workout posted by Sandra Botas too. Been incorporating a bunch of this lately instead of traditional squats. The kettlebell row I like to do on my Bosu as well.

  • 34mph34mph Posts: 206 Baller
    Dead lifts and squats put a lot of stress on your lumbar spine .... but so does skiing but then again why put more on it ..... there is many other things you can do in there place
  • santangelosantangelo Posts: 181 Solid Baller
    As many have said they are fine if you do them correctly. Problem is, they are two very technical movements. It's a skill that needs to be practiced before pushing passed ~50% max. I've read studies that state, even when done correctly, the spine still gets compressed during squats, and you should decompress afterward.

    Also, some people aren't built for some exercises. For instance, if you don't have good ankle flexion, barbell back squats will be more difficult.

    Some good alternatives that greatly limit spinal compression:
    Single Leg Deadlift
    Dumbell Rear Lunge (elevate rear foot to make more difficult)
  • WaterSkier12WaterSkier12 Posts: 269 Baller
    Orthopods use bigger hammers, not lil ones!!! ;-))
  • RazorRoss3RazorRoss3 Posts: 1,356 Mega Baller
    Certainly highly technical lifts and I agree entirely don't push weight until you can execute properly. A lot about keeping your weight in your heels, staying stacked shoulders over hips, and pressing through the hamstrings and glutes. As stated above, 1 let deadlifts, kettle bell swings, and box jumps can accomplish similar goals although squats and deads hit the muscles differently which is good. Variety builds strength better than the same lift day in day out.
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