Episode 126
Episode 126: Alternatives to the Back Squat, Barbell Bench Press and Deadlift
No, you don't have to back squat, barbell bench press, and straight bar deadlift. Here is why along with other options using specialty bars or alternatives with a standard straight bar.
Flex Diet Podcast · Dr. Mike T Neslon, Suzie Glassman, Jodie "Fabulous" Nelson, Jessica Depatie
December 6, 202125m 2sExplicit
Audio is streamed directly from the publisher (cdn.simplecast.com) as published in their RSS feed. Play Podcasts does not host this file. Rights-holders can request removal through the copyright & takedown page.
Show Notes
- When to consider alternatives to the three main power lifts
- Back Squat Alternatives
- the main limiter is external rotation in the shoulders
- front squat
- goblet squat
- Zercher squat
- Yoke bar
- Bench Press Alternatives
- neutral grip bar (football bar or neutral grip bench)
- dumbbells
- reverse hand position from Anthony Clark
- play with hand position from wide to narrow
- limit the range of motion
- floor press
- power rack option
- use Fat Gripz
- Straight Bar Deadlift Alternatives
- Trap bar
- Farmer's bar
- Jefferson or straddle deadlift
- Hack squat or behind-the-back deadlift
- Shovel deadlift
- Exciting interviews coming soon
The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2020.
Topics
metabolic adaptationmike t nelsonflexdietmetabolic healthmetabolic flexibilityproper human dietmacros mattertracking macrosmetflextrap barbench pressdumbbell bench presszercher squathealthy metabolismfunctional nutritiondeadliftyoke barcounting macrosphys flexmacros countingmicronutrientsmacros on pointonline fitness coachdr mike t nelsonfat gripzpower lift alternativessoptimal nutritionnutrition certificationback squatmacros coachfitness nutritiongoblet squat