Dead lift is kind of for the whole body,isn’t it ?
From a biomechanical standpoint, no. The only muscles that are technically doing work during a deadlift are the hip extensors, to a degree the knee extensors, and possibly spinal extensors (depending on how bad your form is).
Sure, other muscles must be contracted to keep the body in good alignment (upperback, arm flexors, calf muscles, etc…). But, if you look at things from that perspective, then standing barbell curls work the whole body as well; as would any exercise done standing.
In regards to the original question. I agree with what other have already posted; squat variation, deadlift variation, and possibly unilateral movement.
Don’t EVER compare a deadlift with a &!^&^ curl. Any irony will be missed easily and if no irony was intended then I don’t know where to begin…
Pavel preaches a program consisting of a deadliftvariation and a press for the other muscles. (Beat that with a curl…)
Powerlifting consists of squat, deadlift and the other lift, I forgot its name.
I think the point is clear by now.
I think you may have completely misunderstood the point I was trying to make.
My point was that although there are a large number of muscles that must contract in order to perform a deadlift (especially a heavy one) correctly; only the hip extensors, knee extensors and spinal extensors are technically performing “work”. The reason for this is because the equation for “work” has a distance variable. So, while lots of muscles are isometrically contracting, they’re not technically doing “work”.
So, using the line of thinking that exercises where a large number of muscles are isometrically contracting to maintain proper alignment, posture, balance, etc… are “whole body” exercises; then, any exercise, including a standing barbell curl, done standing is a “whole body” exercise.
The only exercises that I can think of that might be considered truly “whole body” movements, from a biomechanical standpoint, are the olympic lifts.
As far as powerlifting goes, first, if you don’t even know the name of the third lift, you have no business using powerlifting as an argument. For future reference the name of the third lift is the Bench Press.
But, only doing the 3 powerlifts will not develop your whole body, and will leave you with serious muscle imbalances.
As far as pavel goes, honestly I like some of his principles and for certain purposes I’m sure his workouts might be sufficient. But, from a bodybuilding standpoint a workout such as the one you cited would be far from complete.