Why do I need to know how to squat, bench and deadlift if I do not compete?

Why do I need to know how to squat, bench and deadlift if I do not compete?

These individuals who are referencing the squat, bench and deadlift also call them “the big three”. The big three are important for many reasons, as they incorporate all the major muscle groups and support our growth and development to evolve from “average” to “great”. Yes…there is an argument as to why certain lifters would choose to do certain movements, there is no arguing that. But I believe if you are not a fan of the deadlift, what about the Romanian deadlifts? If you are not a fan of the deadlift, what about a single leg deadlift? What I am doing with these statements is adding a version of the deadlift that although it is not the authentic deadlift, it is a variation of the deadlift that best fits an individual of different “needs”. So if you are a distance runner and do not feel necessary to deadlift, the single leg deadlift becomes a movement that transfers to your sport or hobby tremendously that it is hard to argue against. 

Another movement you might benefit from is the overhead press. So to add an element of joy and surprise, let's talk about the overhead press in addition to the big three.

The squat, bench, deadlift and overhead press are four big movements that as mentioned before, encompass most of the major muscle groups and provide transfer to many skills that can exceed the barbell. If you are performing the overhead press, you are mimicking the movement of a rebound in basketball or a block in volleyball. If you are performing the bench press, you are mimicking the movement of a block in football or the push of a sled. The list is endless, which makes these four movements so essential for strength training. So whether you are looking to embrace a program for strength, or a program for development of various skills and abilities, it's important to consider these four movements as pivotal selections in a program.

Another benefit of these four movements is that while performing these movements, you can begin to see the strengths and deficiencies in performance that could correlate to deficits in development of various muscle groups or movement patterns. An example of this is when lifters squat and their heels raise tremendously.

-Does this lifter have a lack of ankle mobility?

-Does this lifter have a lack of hip strength?

-Does this lifter have tightness in their hamstrings?

The performance of these lifts could help us determine the strengths and deficiencies of lifters, which can also help enhance the determination of exercise selection for growing and developing the correct program for the correct lifter. Knowledge is power, folks. Do not let the basic ideas and traditional movements steer you away from any program. If it ain't broke, DON'T FIX IT!