Which lift would benefit an MMA fighter more?

Your thoughts please?

The look of terror at 0.07

I don't really know the technical terms for alot of the moves used in MMA taken from wrestling and such, so I can't really go into detail as to why but I went with squat from my experience of MMA fights.

I have same Mat Hughs do some crazy slams from the mat, to standing and back down to the mat which resemble a deadlift/good morning type movement though.


Both

Age - 18

Bench - 95kg (at 62kg)
Deadlift - 120kg (at 62kg)
Squat - 100kgx5 (at 62kg)
Front Squat - 92.5kg (at 62kg)

I would think deadlifts, as you are more likely to be pulling up and out of a hold as opposed to putting the guy on your shoulders and squatting him

70.45 kg body weight
129.5 kg deadlift


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Neither are great exercises, there are better alternatives to both for MMA's. (e.g. Cleans over Deads)

Lunge beats both hands down.

if i was to pick 1 movement i would pick either the deadlift or clean and press

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Strange none of you mention squats.

I was talking to a competitive freestyle wrestler and he swears by squats for his sport. He says that squats are incredibly beneficial to him in terms of strengthening his lower body, thus giving him a solid centre of gravity and preventing his opponents from taking him down so easily.

I understand that wrestling isn't MMA, but it is a fairly integral part of it.

The look of terror at 0.07

Neither are too much use on their own. If I had to pick just one then I'd pick deadlifts I guess

Variety is the name of the game though IMO. Whether you are a boxer or a mixed martial artist or a judoka or whatever

ORIGINAL: jango

Strange none of you mention squats.

I was talking to a competitive freestyle wrestler and he swears by squats for his sport. He says that squats are incredibly beneficial to him in terms of strengthening his lower body, thus giving him a solid centre of gravity and preventing his opponents from taking him down so easily.

I understand that wrestling isn't MMA, but it is a fairly integral part of it.

hes right..

Squats...lots of them..

The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights.

a whole body exercise like clean jerk and press is more demanding on the body IMO

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I would say dead lifts to be honest. I dont fight but it seems more logical to me.

When fighting the person is normally(hopefully) in front of you, when you deadlift so is the bar.

Pluss deadlift is more raw power than the squat as your pulling a dead wieght, unlike squatting where theres allot of stretch reflex.

i read somewhere that frank/ken(cant remember which 1 is which haha) shamrock never used to squat, only deadlift, as squats made him pack on to much wieght, while deadlifts gave him power and strength without the excess wieght.

I have read in allot of articals though that deadlifts, cleans and presses/push presses are the kings when it comes to fighting sports.

just my opinion

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i agree but squats are needed aswell as it well give you legs the strength for explosive bursts, which i would have thought would help when you are going for the shoot

Deads. But explosive Cleans and presses, hang cleans, Floor presses etc are better though.

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Its difficult to answer the question because you have chosen a push exercise against a pull exercise. I don't think either are better than the other. Both exercises have their benefits and should both be utilised. IMO an MMA fighter needs functional strength and therefore performing those two lifts with odd objects such as kegs and sandbags are much better than lifting a static bar.

ORIGINAL: MMA Guy

a whole body exercise like clean jerk and press is more demanding on the body IMO

This would be my preference too.

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heres a good little article..

http://www.fightauthority.com/martial-arts-topics/training-your-body/mma-strength-workout/

The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights.

the lift which has had most direct carry over, i have found is atlas stone lapping which gives you a body lock like a bear. some of the strongest mma guys train like bbers and some of them dont lift weights at all so if i was you i would just try and make sure every muscle group is being trained equally and dont worry to much about which lift is better then the next

ORIGINAL: MMA Guy

a whole body exercise like clean jerk and press is more demanding on the body IMO

Take a lot of time to learn to perform them to a competent maner so many boxing /mma coaches wont bother using them.

ORIGINAL: el_Supremo

ORIGINAL: MMA Guy

a whole body exercise like clean jerk and press is more demanding on the body IMO

Take a lot of time to learn to perform them to a competent maner so many boxing /mma coaches wont bother using them.

That's what I was thinking, and it's why I didn't add those type of lifts to the poll.

Most recreational lifters I come across don't have a clue what they even look like, and I've even met a few powerlifters who openly admit to not being able to do them compentently.

The look of terror at 0.07

Out of those two...deadlift.

Depends what type of fighter too.

If striker, I'd say 1 hand db swing/snatch or c+j. If wrestler...deadlift.

Squats I think are probably of minimal use to fighters beyond strength and conditioning. Saying this on the basis that I've seen no problems with me not doing any squats for 4 months or so, and I'm now hitting the bag harder, and having better stamina than before. IMO fighters would be better off doing explosive leg work (e.g. burpees etc.) than squats, simply because you're sore as **** after squats and soreness gets in the way of training.

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squat for me
if you want one exercise go for cleans