Can I build strength without committing to proper Squats and Deadlifts?

[popandmod]

I'm approaching a point in my training season where I hit a familiar speed bump.
I typically spend October and early November reacquainting myself with the gym 6 weeks of anatomical adaptation (typically 3*20reps at low weight). By week 3 or 4 I remember that I kinda suck at doing barbell squats and deadlifts. I never feel like my form is good enough to load up the bar with enough weight to really challenge my primary mover muscles without overstressing my back. Where I end up is trying to decide if it's worth it to commit to the hours and days it would take to get good at lifting or to just get back to the bike and not risk injury.
This season I'd like to stick with the gym time as I've identified strength as a real limiter for me in riding and racing. So here is my question: can I build the real strength gains I'm looking for with out barbell squats and deadlifts. Alternatives I have in mind are Bulgarian squats, heavy kettle bell swings for hip hindging and stiff single leg kettle bell deadlifts.

Anybody have experience/opinions?

[MarkC]

Those certainly are the bread and butter lifts. I have wonky knees and worry about them. Practice on form has helped and so far so good this season with squats and DLs.

The substitution for DL/Squats I've used in the past is rowing hard on the Concept 2. Not perfect but a different type of stress from riding and when done well is a leg and butt blaster.

Leg press machines can also be used effectively if available at your gym. Be cautious and use good form not "fake out" with leverage as you see some meat heads doing.

[Chad]

I really like my kettlebell and slamball. With the slam ball it's dead and doesn't bounce. Every movement involves picking it back up, keep your form in mind and when you're done your legs will thank you.

[guido]

I think using the leg press sled for the heavy work and doing step-ups and deadlifts with lighter weights for coordination/balance work lets you safely challenge yourself with higher weights but still get a lot of the benefits from the free weight work... Good form needs to be used with the sled to get the real gains and avoid injury.

[Matthew Strongin]

I think you can, but I also think you should invest the time into learning the correct form for those core lifts. They're highly efficient, will teach form that translates to doing other movements/exercises correctly and safely, and can be a lot of fun on their own. Even things like using a leg press sled will be more valuable if you know how to maintain good squat form. Something that worked for me was doing front squats with just the bar. It's enough weight to feel the movement, but not so much as to be a big challenge and the front squat movement keeps you more upright so it helped my body get accustomed to keeping the bar traveling straight up and down rather than tilting forward to strain my back. I would also do squats with my heels on a thin plate to help take flexibility issues out of the learning process (I dealt with those separately). And I also found that doing bodyweight or just barbell box squats helped as well. Again, that's just what worked for me.

[twowheels]

You can. Get or build yourself a step and do one legged Bulgarian step ups with weight. They are highly effective at mimicking the pedaling motion while isolating each leg. They are also quite safe for your knees and back.

[MarkC]

Also, consider that form videos on you tube and such can vary from very helpful to terrible.

A key for me in learning these lifts (Squat and DL) was to put the ego aside, purposefully practice form with just the bar, and watch in a mirror. Also had the wife (she is a serious gym rat) watch me lift and we took some video to share with a professional.

Once I felt good about bar-only form then moved to adding weight.

Complete aside -- I think it's worth learning the basic lifts. You can do them for life with equipment that is readily available. Doing strength work may or may not produce and obvious bike advantage. Regardless, I'm a firm believer that year round strength work is a big health benefit. Taking time to develop a strength + core routine that you enjoy is well worth it. Invest the time and stick with it!!!

--Mark