Wondering what others have noticed as the most effective dead lift variations, typically right now I stick to a standard dead lift and a sumo lift.
Effective at what?
Mostly wondering if there is a quad dominant dead lift variation or a variation that activates the quads more than just a standard dead lift, I already have squats, and squat variations in my plan, however I would like to add another dead lift variation to hit my quads as I have had ACL reconstruction in both knees in the past and continuing to build my quads is vital for me to keep stresses off my knees.
As a fellow ACL reconstructionist, rather than using a deadlift that is more quad dominant, have you considered keeping deadlifts as deadlifts and doing more quad work for assistance stuff?
I am a big fan of the prowler in that regard: specifically backwards drags.
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We don’t have a prowler at the gym i work out at, recently i have been doing split squats, extensions and some different variations of cable work for my quads in addition to my standard squat and wide leg squat
Yeah, there was no prowler at my gym either. I ended up having to buy one. Well worth it, especially working around an ACL.
The spud magic carpet sled looks like a cool option for a commercial gym too.
I will definitely look into it, your advice is appreciated.
Using a trap bar can make a deadlift (or deadlift-like movement) more quad dominant.
I’ve never even tried sumo, but snatch grip (or wide grip if you gym’s bars don’t have enough knurling for an actual snatch grip) deadlifts do hit the quads a lot, especially if you set up with wider feet than conventional deadlift, like in an actual snatch.
But, wouldn’t hammering the leg press give you what you want?
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