gym equipment for the quads

[Albatross Dreamer]

20 minutes ago, getitdaily said:

I was talking back squats...so we agree. 

 

I stopped doing them about 6 weeks ago...I'm 45. I've been lifting for 25 years and back squats were a staple, especially thr last 8 years when I moved to working out in my garage. 

 

I do a lot more lunges these days...everything is dumbells now. Split squats, lunges, step-ups...

 

But the move away from barbell back squats was huge for reducing nagging low back and upper neck inflammation. 

Yeah that was smart to move away from back squats. I did years ago since wasn't worth it for me (maxed out at 440). For many peoples it's also the ROM of shoulder and T-spine that's a limiter too, often can lead to elbow pain. Now do mostly trap bar deadlifts for my main lower body strength move as my body tolerates them well. Maybe I'll do some barbell front squats once I max out the goblet squats, but we'll see. But I try not to go too heavy on them as I don't need to. I also work out in my garage and use mostly DBs for everything else. 

 

Just as an FYI forward lunges do have some shear force on the knee. You might be fine, but if get knee issues can try reverse lunges or walking lunges instead. Otherwise you can go a long way with the things mentioned! Plus there's all sorts of ways to change tempo, offset weights, and so on. 👍

[getitdaily]

2 minutes ago, Albatross Dreamer said:

Yeah that was smart to move away from back squats. I did years ago since wasn't worth it for me (maxed out at 440). For many peoples it's also the ROM of shoulder and T-spine that's a limiter too, often can lead to elbow pain. Now do mostly trap bar deadlifts for my main lower body strength move as my body tolerates them well. Maybe I'll do some barbell front squats once I max out the goblet squats, but we'll see. But I try not to go too heavy on them as I don't need to. I also work out in my garage and use mostly DBs for everything else. 

 

Just as an FYI forward lunges do have some shear force on the knee. You might be fine, but if get knee issues can try reverse lunges or walking lunges instead. Otherwise you can go a long way with the things mentioned! Plus there's all sorts of ways to change tempo, offset weights, and so on. 👍

I eliminated deads about 8 months ago. I may buy a trap bar this year to add them in in a safer form.

 

You're spot on with the elbow pain. I have x-rays that show wear and arthritis setting in in my neck...right where I always sat the bar for back squats. Countless workouts ruined because I'd get loose and then either half half range of motion in my right shoulder or elbow pain so bad that I could lift at all. 

 

All of that is gone. I don't do front squats anymore either. I just don't need the wear and tear at 45. I lift to stay fit and be able to play with my 8 and 4 yr old boys. 

 

My rom and mobility for golf has gotten better too. That was also fo to a shift to

 

Chest/back/shoulder day twice a week with lower volume each day

 

Legs/arms/abs twice a day. 

 

I add in some super-set mobility work now. Fitness,no more bro-split.

[Albatross Dreamer]

1 hour ago, getitdaily said:

I eliminated deads about 8 months ago. I may buy a trap bar this year to add them in in a safer form.

 

You're spot on with the elbow pain. I have x-rays that show wear and arthritis setting in in my neck...right where I always sat the bar for back squats. Countless workouts ruined because I'd get loose and then either half half range of motion in my right shoulder or elbow pain so bad that I could lift at all. 

 

All of that is gone. I don't do front squats anymore either. I just don't need the wear and tear at 45. I lift to stay fit and be able to play with my 8 and 4 yr old boys. 

 

My rom and mobility for golf has gotten better too. That was also fo to a shift to

 

Chest/back/shoulder day twice a week with lower volume each day

 

Legs/arms/abs twice a day. 

 

I add in some super-set mobility work now. Fitness,no more bro-split.

The trap bar is way easier on the lower back due to the center of mass being right in the middle vs in front. Lets you still hit the big muscles in one movement. I'd recommend getting one that has lower and higher handles. I only use high handles at this point as I'm 6'3" and am not worried about going lower at this point.

 

I feel you, dunno if I'll front squat either. I'm 35, but played competitive volleyball when I was younger so have some lingering elbow/shoulder and knee stuff from that. Thankfully major.

 

That's a smart split. I do full body splits now and my day typical structure is something like:

 

1- warm up

 

2a- lower body power

2b- upper body power

 

3a- lower body "push"

3b- upper body pull

 

4a- lower body pull

4b- upper body push

 

5- accessory (arms, shoulders, etc)

 

6a- core

6b- core

 

7- "cardio" (tempo squats, ropes, sprints, carries, sled pulls/pushes, bike, etc). Can't say I do this as often as I'd like.

 

Able to get in and out under an hour while hitting all the main moves. Have 3 different workouts. Work in mobility whenever I can on a daily basis. I'm considering adding hill sprints since it's easier on the body then flat land, awesome cardio, and likely has the most transfer to golf from the power standpoint due to the speed of loading that occurs. Something that needs to be ramped up though of course!

 

Keep up the great work and glad you found something that works for you! 👊

[Rosco1216]

If you want to do squat(which you should regardless) and more specifically target the quads, do it with elevated heels. 
 

Also, doing squats is not bad on lower back. If you don’t have a lower back injury and you seem to get pain in your lower back, it’s a core stability issue. If it’s not that then it is tight hamstrings and/glutes that are actually pulling on the lower back and causing discomfort. It is rarely a lower back issue that causes pain in the lower back. 
 

If you want to self diagnose and research core stability cues, follow @squat_university on IG. 

Edited March 16, 2023 by Rosco1216

[MK7Golf21]

1 hour ago, Albatross Dreamer said:

The trap bar is way easier on the lower back due to the center of mass being right in the middle vs in front. Lets you still hit the big muscles in one movement. I'd recommend getting one that has lower and higher handles. I only use high handles at this point as I'm 6'3" and am not worried about going lower at this point.

 

I feel you, dunno if I'll front squat either. I'm 35, but played competitive volleyball when I was younger so have some lingering elbow/shoulder and knee stuff from that. Thankfully major.

 

That's a smart split. I do full body splits now and my day typical structure is something like:

 

1- warm up

 

2a- lower body power

2b- upper body power

 

3a- lower body "push"

3b- upper body pull

 

4a- lower body pull

4b- upper body push

 

5- accessory (arms, shoulders, etc)

 

6a- core

6b- core

 

7- "cardio" (tempo squats, ropes, sprints, carries, sled pulls/pushes, bike, etc). Can't say I do this as often as I'd like.

 

Able to get in and out under an hour while hitting all the main moves. Have 3 different workouts. Work in mobility whenever I can on a daily basis. I'm considering adding hill sprints since it's easier on the body then flat land, awesome cardio, and likely has the most transfer to golf from the power standpoint due to the speed of loading that occurs. Something that needs to be ramped up though of course!

 

Keep up the great work and glad you found something that works for you! 👊

 

I removed squats and overhead press last spring when I broke my foot playing basketball. Didn't want to put too much load on my foot but decided not to go back doing them and just do safer exercises as I'm getting older in my 30's. I started playing it safe with the weight on them in recent years but luckily I never injured my lower back, however I know soo many people that have. They are good exercises but the higher risk factor is always there and I just don't want that anymore. 

[MK7Golf21]

and btw- I would recommend other exercises besides lunges. I too did those for years and sometimes I would get knee pain from them which I never get. I switched to reverse lunges and now I don't even do them at all.

[Bigarch]

Big fella with bad knees here (need 2 knee replacements at some point that I keep putting off).  Interesting discussion and I will throw one other thing I haven't seen mentioned into the mix:

ARC TRAINER

Finding this machine at Planet Fitness has been a God Send.  Takes a bit to get used to because it's like an elliptical in reverse.  But its phenomenal if you have bad knees because you don't have to lift your heel, and drive your knee out over your toes.  It allows me to do a great cardio workout while at the same time activate and strengthen my Quads, Glutes and Hamstrings.  You can go as easy or hard on the intensity as you want.  Between the Arc Trainer and Leg Extensions, I can get a great leg workout and stay away from squats which hurt like hell. 

 

[pdxhak]

100% squats. Back squats, front squats, landmine squats, split squats, air squats, jumping squats, weight jumping squats. Do all the squats! 

 

[Barfolomew]

5 hours ago, Trippels said:

1. Check out kneesovertoesguy advice on knee rehab/prehab

 

 

Ya check this dude on YT.  Talked to his mom that works with his team and she kept pressing walking backwards on treadmill/outside.... said its money in the bank for rehabbing knees

[pdxhak]

Just now, Barfolomew said:

 

Ya check this dude on YT.  Talked to his mom that works with his team and she kept pressing walking backwards on treadmill/outside.... said its money in the bank for rehabbing knees

 

He has some great exercises that I do a few times a week. I will be making a slant board today or tomorrow. Walking backwards helps. I chain a heavy bag around my waist and walk backwards at the gym. 

[EddieEdwards]

My brother currently belongs to 3 gyms, so he may know something about equipment.  He has one piece of equipment in his basement, a rack and a barbell. Just sayin.