skip to main | skip to sidebar
US Sports Network News!

US Sports Net Today!


Live Play-by-Play, Updates, Highlights and More! on US Sports Network!
[Chrome Users-You may have to click on the play button twice to listen]
US Sports Network Powered By Beast Sports Nutrition!




US Sports Radio
The Las Vegas Raiders Play Here
Fitness and Sports Performance Info You Can Use!
The Scoreboard Mall
The Rock Almighty Shaker Of Heaven And Earth!
The Coolest Links In The Universe!

Tuesday, February 25, 2020

The NFL On US Sports Net Featuring: Brady is good target for Cowboys if things go south with Dak — Orlando Scandrick | NFL | UNDISPUTED

Orlando Scandrick joins Skip Bayless and Shannon Sharpe to discuss Dallas Cowboys' QB Dak Prescott's contract situation and the potential for signing the New England Patriots' quarterback Tom Brady.

6 Great Alternatives To The Standard Barbell Squat from Bodybuilding.com

Avoiding squats because of lower-back pain? Do one of these worthy substitutes instead for comparable gains in strength and size.
6 Great Alternatives To The Standard Barbell Squat

Jim Stoppani, Ph.D.
Jim Stoppani, Ph.D.

Can you imagine being the basketball player who replaced Michael Jordan on the Chicago Bulls? Or Tim Cook, the guy who followed Steve Jobs at Apple? Or the quarterback who will replace Tom Brady when he hangs up his cleats? Talk about big shoes to fill.
You may feel that same sense of incredulity as I discuss leg exercises that are alternatives to squats. Yes, the barbell back squat is the "king of exercises," and I'm as big a fan of the move as anyone. But if you're concerned that squats will increase your risk of injury—or you just flat-out don't like doing them—then don't perform them in the traditional sense.
I do strongly recommend, however, that you include some form of squatting motion in your training program on a regular (at least weekly) basis, as it's a fundamental movement not only in the realm of training and athletics, but in real life as well. I know barbell squats can be tough on your lower back and knees—trust me, I've had back issues myself. But there are many different squatting variations that can relieve the strain on these vulnerable areas yet still provide a stimulus to the glutes, quads, hamstrings, and the rest of the body comparable to putting a barbell on your back and banging out reps.
Below are six such exercises. Plug any one of these moves into your leg routine where "barbell squat" shows up, and you can reap (mostly) the same strength and muscle-building benefits offered by the "king."

Squat Alternative 1: Front Squat

Why It's Sub Worthy: It's still a barbell squat, but the position of the bar on the front of the shoulders makes a huge difference. For one, front squats place a higher proportion of tension on the quads than the glutes compared to back squats, so it's a great exercise for anyone looking to bring up his or her frontal thighs.
null
Front Squat
But more important for those with lower-back issues, front squats force the torso to remain more upright than back squats do (otherwise the bar will fall forward and drop to the floor), thus relieving some of the strain on the spine.)
Key Training Tips: Cross your arms over your chest to build a "shelf" for the bar to rest on. Feel free to use a clean/rack grip if that's your preference. Descend to a point at which your thighs are beyond parallel with the floor.

Squat Alternative 2: Jefferson Squat

Why It's Sub Worthy: This exercise is often referred to as the Jefferson "deadlift," but the upright nature of the torso more resembles a squat than a traditional deadlift, where you're forced to lean further forward because the bar is in front of both legs. With this version, you're straddling the bar. That upright torso is the main reason people with bum lower backs prefer the Jefferson.
null
Jefferson Squat
Key Training Tips: Keeping your core tight, chest out, and back flat, stand up with the bar by forcefully extending your hips and knees, pressing through your heels. Reverse the motion, letting your glutes track backward, to lower back down. When your thighs reach parallel or the bar touches the floor, drive up to the standing position.

Squat Alternative 3: Zercher Squat

Why It's Sub Worthy: Zerchers are another great squat variation for taking stress off the lower back. The bar sits significantly lower on the body (at the midsection, not up high on the back), which reduces the compressive forces on the spine considerably. Similar to front squats, Zercher squats require you to maintain a more upright torso, and they also allow you to achieve a greater depth at the bottom.
null
Zercher Squat
Key Training Tips: Rack the bar well below shoulder height in a power rack. Position the bar in the crooks of your elbows with your arms bent at least 90 degrees. Bend at the knees and hips, letting your glutes track backward, to lower yourself into a squat. When your quads reach parallel with the floor, drive up forcefully through your heels to the standing position.

Squat Alternative 4: Single-Leg Barbell Squat (Aka Bulgarian Split Squat)

Why It's Sub Worthy: This exercise goes by several different names, perhaps because it's something of a cross between a squat and a lunge—the feet are staggered, with one directly in front of the body and the other directly behind. It's this lunge orientation that allows you to keep your torso perpendicular with the floor and clear from the excessive forward lean that often causes lower-back strain.
Also, keeping one foot behind allows you to plant the front foot as far forward as necessary to keep that front knee safe from undue stress. With this movement, you have the option of either putting a barbell on your back or holding dumbbells.
Key Training Tips: If you're holding dumbbells, you may be limited by your grip strength; in that case, use the barbell version. Bend your forward knee and hip to lower your body until your same-side thigh is parallel with the floor. Reverse the direction, driving up forcefully through the forward heel to the start position, using the back foot for balance.

Squat Alternative 5: Smith Machine Squat

Why It's Sub Worthy: Anyone who bashes the Smith machine for not being "functional" hasn't opened up his or her mind to all the function this training tool has to offer. Where squats are concerned, the Smith machine offers a couple of great benefits in particular:
  • It allows you to safely overload the lower-body muscles with heavy weight to spark new gains in both size and strength, because you don't have to worry about keeping your balance.
  • It lets you adjust your foot position to target different areas of your legs. For example, placing your feet further forward (something you can't do with a barbell) targets the glutes for those who want to emphasize that area.
This forward foot position also reduces your shin angle, which takes pressure off your knees. Think of it the same way you would lunges, where taking a larger step forward keeps your knees from tracking over your toes.
null
Smith Machine Squat
Key Training Tips: This is an especially good choice when you do squats later in your leg workout (which you might do when you want to go lighter, as the legs will already be prefatigued). When using an angled machine rather than one in which the bar strictly travels straight up and down, always stand inside the unit, and face outward to better match the natural arc of the bar.

Squat Alternative 6: Barbell Hack Squat

Why It's Sub Worthy: At first glance, this exercise may look a bit odd, like you're doing a deadlift the wrong way, because the bar is behind your legs instead of in front. But this is by design; in fact, the barbell hack squat has been around for many decades, a lot longer than the hack-squat machine you see at most commercial gyms today.
This move is unique because the weight is behind you, and there's less strain placed on the lower back compared to a standard deadlift because you're not forced to lean so far forward. This version makes it much easier to keep your weight back over your heels, which is where you'd want it be when doing a regular barbell squat. This is a key benefit for anyone with lower-back issues.
Key Training Tips: Your palms can either be both facing forward or staggered so that one faces forward and the other back—whatever you prefer. Keep your back flat (not rounded) and your spine in a neutral position on both the positive and negative portions of each rep.
For more training programs, as well as nutrition and supplement articles to complement them, check out Jim Stoppani

ABOUT THE AUTHOR

Jim Stoppani, Ph.D.

Jim Stoppani, Ph.D.

Jim Stoppani holds a doctorate in exercise physiology from the University of Connecticut and has been the personal nutrition and health consultant to numerous celebrity clients, including...
View all articles by this author
Posted by Nate Lewis - US Sports Network at 2:15 PM
Labels: Coaching football coaching Sprint Out Pass Play RPO Run pass option offensive football coaching coaching offense coaching video On side kick Pass rush Sprint Out Pass Concept PAT/Field Goal Basics

No comments:

Post a Comment

Newer Post Older Post Home
Subscribe to: Post Comments (Atom)




US SPORTS Network Plus!

Subscribe To US Sports Network News

* indicates required
/ ( mm / dd )
Email Format












Tweets by ussportsradio

Facebook Badge

US Sports Radio

Promote Your Page Too

US Sports Network

US Sports Network News! Having fun and helping the peeps'. Using Sports as a platform to Inform, Educate, Inspire, While Entertaining you with the best of sports, talk, music, and fun. Be on the lookout for our frequent 'Teachable Moments' This will be a sports and media experience like you never expected. We always welcome your feedback. If you like us or even if you don't, we are always going to love you! Thanks for stopping by!

Blog Archive

  • ►  2023 (109)
    • ►  March (30)
    • ►  February (57)
    • ►  January (22)
  • ►  2022 (379)
    • ►  December (5)
    • ►  November (41)
    • ►  October (93)
    • ►  September (69)
    • ►  August (31)
    • ►  July (41)
    • ►  June (12)
    • ►  May (12)
    • ►  April (8)
    • ►  March (21)
    • ►  February (31)
    • ►  January (15)
  • ►  2021 (325)
    • ►  December (34)
    • ►  November (52)
    • ►  October (41)
    • ►  September (27)
    • ►  August (12)
    • ►  July (19)
    • ►  June (22)
    • ►  May (15)
    • ►  April (16)
    • ►  March (38)
    • ►  February (29)
    • ►  January (20)
  • ▼  2020 (705)
    • ►  December (43)
    • ►  November (33)
    • ►  October (35)
    • ►  September (32)
    • ►  August (31)
    • ►  July (32)
    • ►  June (43)
    • ►  May (53)
    • ►  April (77)
    • ►  March (67)
    • ▼  February (99)
      • High School Basketball on US Sports Net Presented ...
      • Police Activity on US Sports Net Presented by Tact...
      • NCAA Basketball: GCU Men vs UT Rio Grande Valley a...
      • BBcom Your Fitness Destination Featuring: Jim Stop...
      • The Rock Almighty Devotional, Praise, and Worship ...
      • World Changers Church Featuring: Saturday Service ...
      • NCAA Basketball Williams' Buzzer Beater Lifts Bowi...
      • Roberto Agrizzi - USA University Men's Track & Fie...
      • NCAA Basketball Live on US Sports Net Presented by...
      • BBcom Featuring: How to Build MASSIVE Biceps | Mar...
      • Chris Beat Cancer Featuring: Black raspberries are...
      • The NHL On US Sports Net Featuring: Pageau scores ...
      • The MLB On US Sports Net Featuring: Workout with o...
      • The NBA on US Sports Net Featuring: NBA's Best Sta...
      • The NFL On US Sports Net Featuring: Brady is good ...
      • Trending Sports News and Live Streams Featuring: S...
      • NCAA Basketball: Eagles Defeat Howard Women’s Hoop...
      • The XFL on US Sports Net Featuring: This is the XF...
      • Police Activity on Presented on US Sports Net By T...
      • Trending Sports News and Live Streams Featuring: J...
      • Caviar Restaurant Delivery Free Delivery on First ...
      • The Rock Almighty Devotional, Praise, and Worship ...
      • Joseph Prince Featuring: "Can I really talk to God...
      • Trending Sports News and Live Streams Featuring: L...
      • Max Samuels - College Tennis Recruiting Video Fall...
      • The XFL On US Sports Net Featuring: Highlights: Da...
      • The ACC On US Sports Net Featuring: Justin Strnad ...
      • Trending Sports News and Live Streams Featuring: ...
      • BBcom Featuring: Everything You Need to Know About...
      • NCAA Softball: GCU Softball vs Drake Live on US Sp...
      • Police Activity on US Sports Net Presented by Tact...
      • NCAA Women's Basketball Live: GCU Women's Basketba...
      • EMF, Time-Restricted Eating and Supplements with D...
      • FIBA Women's Basketball LIVE - Fenerbahce Oznur Ka...
      • International Women's Basketball Live FIBA on US S...
      • Walmart Online: Get $10 cash back when you upgrade...
      • The Rock Almighty Devotional, Praise, and Worship ...
      • Todd White Ministries Featuring - THE SEND BRAZIL ...
      • NCAA Softball Howard’s Aguilasocho Selected MEAC R...
      • Trending Sports New Featuring: Ryan Newman in seri...
      • Riley King - Lacrosse College Recruitment Video (C...
      • Trending Sports News and Live Streams Featuring: L...
      • BBcom Featuring: Losing Strength On The Carnivore ...
      • The XFL Presented on US Sports Net by BBcom Featur...
      • Trending Sports News and Live Streams Featuring: 2...
      • The Truth About Cancer Featuring: The Ancient Heal...
      • The XFL On US Sports Net Presented by BBcom Featur...
      • NCAA Baseball GCU vs Oklahoma State Game 2 Live on...
      • Trending Sports News and Live Streams Featuring: N...
      • NCAA Softball: Bowie State Falls in Season Opener...
      • Police Activity on US Sports Net Presented by Tact...
      • NCAA Baseball Live on US Sports Net Featuring: GC...
      • NCAA Basketball Bowie State Men's and Women's Resu...
      • Gainz Box Live Fit Apparel and A Home Exercise Pro...
      • The Rock Almighty Devotional, Praise, and Worship ...
      • Munroe Global Featuring: Understanding The Power O...
      • NCAA Basketball Grand Canyon University Basketball...
      • NCAA Big 10 Basketball On US Sports Net Featuring:...
      • The ACC on US Sports Net Featuring: NBA Dunk Conte...
      • Trending Sports News Featuring: Could Matthew Staf...
      • Derek Kramer | Class of 2021 | Basketball Recruiti...
      • Trending Sports News and Live Streams Featuring: P...
      • BBcom Featuring: No Bake Peanut Butter Protein Bar...
      • NCAA Basketball: Bowie State U Hoops Men's and Wom...
      • Trending Sports News Featuring: What King learned ...
      • Dr. Eric Berg Featuring: 6 Huge Benefits of Copper
      • Trending Sports News and Live Streams Featuring: B...
      • NCAA Basketball Thorpe, Warren Guide Howard Women’...
      • NCAA Softball Howard Softball Defeated Twice at th...
      • Real World Police on US Sports Net Presented by Ta...
      • The XFL Featuring: Best of PJ Walker from Week 1 a...
      • Alleyoop -- #respectyourtime Products As Ambitious...
      • The Rock Almighty Devotional, Praise, and Worship ...
      • Jesse Duplantis MInistries Featuring: The M & M's ...
      • US Sports Recruiting Spotlight: K.D. Rabb Junior H...
      • MaxPreps Football On US Sports Net Presented by Ga...
      • Trending Sports News and Live Streams Featuring: N...
      • BBcom Featuring: The Chest Press Workout | Abel Al...
      • Larry Scott Named Head Football Coach at Howard Un...
      • The Pac 12 on US Sports Net Featuring: Arizona, AS...
      • The Big 12 on US Sports Net Featuring: Kansas at B...
      • The Big 10 On US Sports Net Featuring: Highlights:...
      • The ACC on US Sports Net Featuring: ACC Black Hist...
      • Trending Sports News Featuring: Warriors trade D'A...
      • NCAA Basketball Bowie State Men's and Women's Resu...
      • Coronavirus Censorship Promoted In Pandemic Exerci...
      • Two More Howard Women’s Track and Field Records Fa...
      • Police Activity on US Sports Net Presented by Tact...
      • Trending Sports News Featuring: BREAKING: Mark Dan...
      • TicketNetwork on US Sports Net Presents Best Upcom...
      • The Rock Almighty Devotional Praise, and Worship w...
      • Kenneth Copeland Ministries Featuring: Access the ...
      • 2020-Street Light Recruiting Presented on US Sport...
      • The Rock Almighty Much Better Super Bowl Halftime ...
      • NFL Super Bowl Fun Brandt spotlights the 'Dark Kni...
      • The Truth About Cancer Featuring: Fight Cancer and...
      • Tyreek hill Crazy Workout Routine and Power Up You...
      • Police Activity on US Sports Net Presented by Tact...
      • Health & Wealth with Lisa Harris: Episode 1 - Mark...
    • ►  January (160)
  • ►  2019 (2330)
    • ►  December (162)
    • ►  November (123)
    • ►  October (126)
    • ►  September (185)
    • ►  August (161)
    • ►  July (162)
    • ►  June (206)
    • ►  May (222)
    • ►  April (247)
    • ►  March (235)
    • ►  February (286)
    • ►  January (215)
  • ►  2018 (3016)
    • ►  December (182)
    • ►  November (194)
    • ►  October (250)
    • ►  September (205)
    • ►  August (217)
    • ►  July (204)
    • ►  June (314)
    • ►  May (292)
    • ►  April (271)
    • ►  March (282)
    • ►  February (294)
    • ►  January (311)
  • ►  2017 (5348)
    • ►  December (215)
    • ►  November (290)
    • ►  October (426)
    • ►  September (521)
    • ►  August (368)
    • ►  July (531)
    • ►  June (491)
    • ►  May (449)
    • ►  April (525)
    • ►  March (561)
    • ►  February (503)
    • ►  January (468)
  • ►  2016 (5592)
    • ►  December (326)
    • ►  November (455)
    • ►  October (622)
    • ►  September (764)
    • ►  August (585)
    • ►  July (563)
    • ►  June (368)
    • ►  May (481)
    • ►  April (445)
    • ►  March (367)
    • ►  February (379)
    • ►  January (237)
  • ►  2015 (2270)
    • ►  December (363)
    • ►  November (494)
    • ►  October (391)
    • ►  September (360)
    • ►  August (72)
    • ►  July (87)
    • ►  June (61)
    • ►  May (168)
    • ►  April (214)
    • ►  March (25)
    • ►  February (35)
  • ►  2014 (678)
    • ►  December (36)
    • ►  November (65)
    • ►  October (85)
    • ►  September (92)
    • ►  August (61)
    • ►  July (56)
    • ►  June (50)
    • ►  May (57)
    • ►  April (57)
    • ►  March (46)
    • ►  February (34)
    • ►  January (39)
  • ►  2013 (543)
    • ►  December (30)
    • ►  November (39)
    • ►  October (29)
    • ►  September (31)
    • ►  August (22)
    • ►  July (46)
    • ►  June (44)
    • ►  May (42)
    • ►  April (45)
    • ►  March (67)
    • ►  February (65)
    • ►  January (83)
  • ►  2012 (318)
    • ►  December (49)
    • ►  November (33)
    • ►  October (31)
    • ►  September (21)
    • ►  August (20)
    • ►  July (45)
    • ►  June (24)
    • ►  May (13)
    • ►  April (11)
    • ►  March (16)
    • ►  February (20)
    • ►  January (35)
  • ►  2011 (69)
    • ►  December (36)
    • ►  November (11)
    • ►  October (6)
    • ►  September (1)
    • ►  August (3)
    • ►  July (2)
    • ►  June (2)
    • ►  May (2)
    • ►  April (2)
    • ►  March (3)
    • ►  January (1)
  • ►  2010 (25)
    • ►  November (1)
    • ►  August (1)
    • ►  July (1)
    • ►  June (10)
    • ►  May (2)
    • ►  April (2)
    • ►  March (3)
    • ►  February (2)
    • ►  January (3)
  • ►  2009 (33)
    • ►  December (1)
    • ►  October (4)
    • ►  September (3)
    • ►  August (1)
    • ►  July (3)
    • ►  June (4)
    • ►  May (9)
    • ►  April (8)

Contributors

  • Mark Everett Kelly/CKMagicSports/WWSRN
  • Nate Lewis - US Sports Network
  • liltaz
 

US Sports is on Live Online Radio!

" "

US Sports Network Supports The Work Of the Lord Through:

Creflo Dollar Ministries
Kenneth Copeland Ministries






The posts on this site contains affiliate links and I will be compensated if you make a purchase after clicking on my links.



Listen Now US Sports Network



Mastodon