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wade49

Mostly do compound exercises, but I don't do deadlifts, is my routine still okay?

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I really like doing only compound exercises, but I don't have access to barbells right now, so I only use dumbbells/bodyweight. I notice the big difference between what I do and other similar routines is they always have deadlifts. The options for deadlifts with dumbbells aren't that enticing to me. I don't have access to dumbbells heavy enough for a single dumbbell Goblet Deadlift off the floor to not be trivial, and I don't really trust myself doing Stiff-Leg Deadlifts, they seem really dangerous if your form isn't perfect. I figure I'm not too bad off because I do plenty of pulling exercises, and squats and lunges both work the glutes as a synergist, but I'm interested in feedback. 

 

Exercises I typically do:

Squats or Lunges

Bench or Overhead Press

One Arm Row or Standing Bent Over Row

Pullups

 

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What kind of lunges do you do?You could up the intensity of them by adding weights, or walking lunges, or jumping lunges. You cold also do goblet squats ( a squat holding a dumbbell)

 

Your workout right now looks really well rounded. You don't need to p the intensity. If you feel like what you are doing right now is challenging you, keep at it. If  you want to up it, you could do the things I listed above. Another good idea is to video yourself for a form check. Doing something with the right form is in the long run, much more beneficial. 

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1 hour ago, Elastigirl said:

What kind of lunges do you do?You could up the intensity of them by adding weights, or walking lunges, or jumping lunges. You cold also do goblet squats ( a squat holding a dumbbell)

 

Your workout right now looks really well rounded. You don't need to p the intensity. If you feel like what you are doing right now is challenging you, keep at it. If  you want to up it, you could do the things I listed above. Another good idea is to video yourself for a form check. Doing something with the right form is in the long run, much more beneficial. 

 

I do walking lunges with weight. Actually started with doing Goblet Squats, but my gym only goes up to 60lb dumbells, so after a few weeks, I wanted more weight. Started doing a variant where you hold 2 above your shoulders (first one in this video: https://www.youtube.com/watch?v=YpYG-pTeaeA) and started doing that instead (currently do it with 2 45s).

 

Yeah, I figure it's fine. I just get a little obsessive about whether I'm doing the right or wrong exercises sometimes. That's what draws me to compound exercises, you can do so few of them and hit your entire body. I guess I'm just a little bugged that I'm missing one of the big ones that everyone does. It's stupid though, there were years where I did nothing but pushups, and while that's far from a complete workout, I still was in pretty good shape and thought nothing of the incompleteness. 

 

I found this variant yesterday: https://www.youtube.com/watch?v=A9HvO-2dfG0, it's like a Stiff Leg Deadlift where you don't set the weight at the bottom, but you do it with traditional deadlift form. I don't know why I didn't think of this earlier, seems like an ideal way to do them with dumbbells. Well, I think a Goblet DL is better, but you're gonna run out of weight a lot quicker since you can only use 1 dumbbell.

 

 

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1 hour ago, Sloth the Enduring said:

That looks like a good set of exercises already. You could also try a suitcase deadlift with your dumbbells.

 

Never heard of those, saw Scott Herman do them, and it looked like the way I wanted to do mine initially, but one-handed. I initially wanted to do them like this: https://www.youtube.com/watch?v=lJ3QwaXNJfw  Flat off the floor, kinda like a squat/deadlift hybrid, I just don't have the mobility to get low enough to do it cleanly. Actually, it'd probably be even better to just put plates on the ground and lift them off that, it'd be pretty much just like a barbell deadlift. I don't really wanna lay plates all over the floor at my gym where it's crowded and I'm fighting for floor space though, it's technically against the gym rules to put the plates on the floor anyway.

 

It's interesting how the dumbbell front squats I do and the barbell deadlift work very similar muscles. The only muscle unique to either of them, according to Exrx.net, are the rhomboids (on the deadlift). The targets are different, and some of the stabilizers aren't used the same way, but all of the same muscles are at least getting some work.

 

 

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