I am currently doing a four-day variation of the Texas method, as outlined here.
Yesterday was squat volume day, and as has often been the case, my left knee hates me for it. I don’t know, I would assume I have some kind of knee issue which flares up when I am squatting, no doubt due to poor technique, subpar mobility and so on.
Yes, I know I should be working on the mobility and technique bits. But, be that as it may, would it be feasible for me to replace the squats (which I do with a safety squat bar) with deficit hex bar deadlifts?
My reasoning is this: I have a 3’’ platform on which I can perform my deficit lifts. This means that, by my reckoning, I essentially hit full squat ROM. Add olympic lifting shoes to that and the lift will certainly hit the quads. And the weight will always be centered, which might be one of the issues here.
Anyway, this seems to hurt my knees less. So… what would I be missing, exactly? If I replace my squats with deficit hex bar, what muscles don’t get worked as much?
Do you wear knee sleeves? For me, knee sleeves took 90% of my knee pain from squatting away. Mine are not even tight. I can put them on with one hand. I think the warmth is what helped me.
You could also consider a Hatfield squat since you have access to the SSB bar (which Hatfield invented). Usually people have better form doing Hatfield squats vs regular squats.
Squats are also something my body doesn’t particularly like either. I don’t do much traditional squats these days. I mostly belt squat now, but I am thinking of throwing in some Hatfield squats.
Oh, I do have sleeves. Or rather, bands. They certainly help, to a degree, but there is something with my knee that just likes to flare up. I should have it checked, I suppose.
I’ll consider the Hatfield squat, thank you! Never thought of that.
The most joint-friendly squat variation for me so far has been landmine squats - at least, they seemed good. Of course, I have a home gym and I’ve never figured out how to do heavy landmines, what with the need to hold the weight and all (same mobility problem that makes me unable to do front squats properly, maybe? Can’t hold the bar the way you’re supposed to). There are attachments you can buy, but… money, man.
Anyway, thank you for your replies, gentlemen. I’m warming up to the deficit hex bar idea. Indeed, I now envision myself doing things like volume deficit hex bar and regular hex bar deadlifts for intensity on the same workout. Shouldn’t be too different from the squat + deadlift routine the program calls for.
I agree with others that you can certainly replace the squats with the deficit hex bar from a loading the quads standpoint. But as someone who continued training through knee pain for many years and who has had to leave the barbell squat (all variations) behind completely, I strongly encourage you to figure out what’s causing your pain and to find a substitution that is truly pain free (or only a 1-2 on the 10 pain scale). If that’s the hex bar deficit deadlift, great. If not, I’d keep searching.
I similarly have knee issues with loaded squats. I’ve found squatting an inch or so above parallel gives me less tightness and less pain. At @TrainForPain suggestion I’m now going to get some knee sleeves.