deadlifts vs squats

[chris mason]

Squats.


The reason is that squats train the largest muscles in the body with greater intensity than deadlifts (upper legs and glutes).

The above assumes you are able to train your upper body.

 

[JerseyDevil]

Like everyone else said ... do both. I do think a strong deadlift is a superior indicator of overall strength over the squat, so in the poll I voted deadlift.

 

[Du]

Squats my friend, squats.

 

[CowPimp]

The reason is that squats train the largest muscles in the body with greater intensity than deadlifts (upper legs and glutes).

I'm not disagreeing necessarily, but it seems to me like this would largely be a function of personal biomechanics. Where did you get your information, if you remember?

 

[CowPimp]

I do think a strong deadlift is a superior indicator of overall strength over the squat, so in the poll I voted deadlift.

Why is that?

I don't mean to be a thorn in your sides here, but it seems to me like some of these comments are unfounded as to why one exercise is superior to the other, and the driving force behind the statements is merely one's personal preference.

 

[Duncans Donuts]

Deadlifts activate more muscle and muscle groups overall than the squat. Unless I'm mistaken?

 

[JerseyDevil]

Why is that?

I don't mean to be a thorn in your sides here, but it seems to me like some of these comments are unfounded as to why one exercise is superior to the other, and the driving force behind the statements is merely one's personal preference.

Simply because the deadlifts involves 13 muscle groups, while the squat 9. Although they both involve many of the same muscle groups, most people can deadlift more then they squat, correct? That has always been the basis of why one should focus on compound movements for strength. More muscles involved, and the most amount of weight handled. There is a reason why in powerlifting there is a saying that contests are won or lost in the deadlift.

That said, I don't claim to be an expert in kinesiology... and yes some of my statement was based on my own experience and beliefs, and I indicated that by saying "I do think". So what? I would rather do what works for me rather then listen to the self proclaimed internet guru's.

One thing I will say, is that I've been doing squats for a long, long time. Never really focused on big weight, but I never got past about 265 with a deep squat. I tried deadlifting when I first started working out, and the very first wo I strained my lower back by using too much weight. That scared me away from deads until earlier this year when I started a steady diet of rack pulls, SLDL's, and conventional deads. Guess what? My squat has gone up over 100 lbs since I started deadlifting. I'll never know if I reverse that story (doing only deads, then introducing squats) if my deads would have gone up as dramatically, but I seriously doubt it would have worked the same way. Anecdotal evidence to be sure, but I'm now a believer in the deadlift.

 

[X-Cop]

I guess I would say I like deadlifts better than squats, but I do both. I've seen the most gains with deadlifts. This time last year I could deadlift about 200lbs. Last Monday I did 425, which I'm sure is still way under what most people here can do.

 

[19-chief]

you need a third choice: BOTH.
that's what i would choose... deadlift start a back work out right! 3 days later, squats.

 

[CowPimp]

Simply because the deadlifts involves 13 muscle groups, while the squat 9. Although they both involve many of the same muscle groups, most people can deadlift more then they squat, correct? That has always been the basis of why one should focus on compound movements for strength. More muscles involved, and the most amount of weight handled. There is a reason why in powerlifting there is a saying that contests are won or lost in the deadlift.

That said, I don't claim to be an expert in kinesiology... and yes some of my statement was based on my own experience and beliefs, and I indicated that by saying "I do think". So what? I would rather do what works for me rather then listen to the self proclaimed internet guru's.

One thing I will say, is that I've been doing squats for a long, long time. Never really focused on big weight, but I never got past about 265 with a deep squat. I tried deadlifting when I first started working out, and the very first wo I strained my lower back by using too much weight. That scared me away from deads until earlier this year when I started a steady diet of rack pulls, SLDL's, and conventional deads. Guess what? My squat has gone up over 100 lbs since I started deadlifting. I'll never know if I reverse that story (doing only deads, then introducing squats) if my deads would have gone up as dramatically, but I seriously doubt it would have worked the same way. Anecdotal evidence to be sure, but I'm now a believer in the deadlift.

Actually, top powerlifters pretty much all squat more than they deadlift. Although, I believe that has to do with biomechanics; your body makes for a better lever when the bar rests on your shoulders. Either way, I didn't realize that many more muscle groups were involved with the deadlift. Interesting stuff.

 

[SquatBenchDead]

They squat more than they deadlift because of all the equipment they wear! The equipment just doesn't help as much in the deadlift. I have nothing against equipment(squat suits, deadlift suits, briefs, knee wraps, bench shirts, erector shirts, etc......), that's just the facts. 99% of the lifts out there who train both the squat and deadlift equally ( barring any physical limitations ) will deadlift more than they squat.

I used to squat more than I deadlifted when I used to compete. Now the only piece of lifting equipment I use is a belt. What do you know?.....Now I deadlift more than I squat.

 

[Evil ANT]

I always do squats but sometimes it can be taxing for me to find time to do deadlifts. Don't get me wrong, I absolutely love deadlifts, but they kick the crap out of me and completely exhaust me. Therefore, if I did deadlifts on chest and back day I'd be too spent to do any other back exercises. Also, if I do deadlifts after my chest workout I can't go as heavy because it strains my chest. If I do them before my chest workout I can't get a good chest workout in because I'm too damn tired. I can definitely see how it can be a pain to find a place in your routine to do deadlifts. What I do, since deadlifts kick the crap out of me so bad, is I devote one day a week to training deadlift and a few other light exercises. This seems to work well for me.

 

[CowPimp]

They squat more than they deadlift because of all the equipment they wear! The equipment just doesn't help as much in the deadlift. I have nothing against equipment(squat suits, deadlift suits, briefs, knee wraps, bench shirts, erector shirts, etc......), that's just the facts. 99% of the lifts out there who train both the squat and deadlift equally ( barring any physical limitations ) will deadlift more than they squat.

I used to squat more than I deadlifted when I used to compete. Now the only piece of lifting equipment I use is a belt. What do you know?.....Now I deadlift more than I squat.

Interesting stuff. I have never worn any sort of lifting aid, so I was not aware at the difference these items make. I'm all about raw lifting.

 

[Evil ANT]

Last Monday I did 425, which I'm sure is still way under what most people here can do.

Don't sell yourself short! 425 is a great deadlift and is more than I can do for sure. I max out at a mere 410. Next month I plan on really stepping up my deadlift training, though. I know I can get to 500 with enough hard work.

 

[P-funk]

Interesting stuff. I have never worn any sort of lifting aid, so I was not aware at the difference these items make. I'm all about raw lifting.

it is all about going raw!!

 

[CowPimp]

it is all about going raw!!

This doesn't just apply to lifting either...

 

[P-funk]

This doesn't just apply to lifting either...

yup....

eggs and women too!!

 

[CowPimp]

yup....

eggs and women too!!

I didn't even think of eggs. You're more creative than I am. I'm just a dirtbag.

 

[chris mason]

I'm not disagreeing necessarily, but it seems to me like this would largely be a function of personal biomechanics. Where did you get your information, if you remember?

Nope.

First, squats will work the legs and hips through a much greater ROM assuming you do them to parallel or lower.

Next, the legs tend to be most heavily recruited in deadlifts only in the beginning of the movement. After that it the lower back becomes much more involved and you are "levering" the weight up with your spinal erectors. Many deadlifters will actually have straightened (or mostly straightened) their legs well before they have completed the movement. The same cannot be said of the squat.

The legs and hips are the prime movers in the squat while the lower back is used to keep the torso in position and possibly to improve one's leverage (when one ends up performing a bit of a good morning when the ass rises too quickly). In the deadlift the lower back is a prime mover for a good portion of the movement.

In summary, the legs and hips are stressed to a much greater degree in the squat than the deadlift.

 

[CowPimp]

Nope.

First, squats will work the legs and hips through a much greater ROM assuming you do them to parallel or lower.

Next, the legs tend to be most heavily recruited in deadlifts only in the beginning of the movement. After that it the lower back becomes much more involved and you are "levering" the weight up with your spinal erectors. Many deadlifters will actually have straightened (or mostly straightened) their legs well before they have completed the movement. The same cannot be said of the squat.

The legs and hips are the prime movers in the squat while the lower back is used to keep the torso in position and possibly to improve one's leverage (when one ends up performing a bit of a good morning when the ass rises too quickly). In the deadlift the lower back is a prime mover for a good portion of the movement.

In summary, the legs and hips are stressed to a much greater degree in the squat than the deadlift.

How about some platform deadlifts? That would require you to go to parallel or below, and the ROM for your hips and upper legs would certainly be increased. I know that wasn't he question asked, but it is just some food for thought.

 

[chris mason]

Leverage.

Yes, a platform deadlift will take the legs through a greater ROM than a traditional deadlift but the load is still being held (by the hands mind you) in front of the body. Due to the leverage factor this creates you cannot push with the same degree of force with the legs as you can when resting a load on your back.

Thus, reduced intensity for the muscles of the legs and hips.

 

[CowPimp]

Leverage.

Yes, a platform deadlift will take the legs through a greater ROM than a traditional deadlift but the load is still being held (by the hands mind you) in front of the body. Due to the leverage factor this creates you cannot push with the same degree of force with the legs as you can when resting a load on your back.

Thus, reduced intensity for the muscles of the legs and hips.

Fair enough. I guess that's why a lot of people do deadlifts on back day and squats on leg day. Either way, both exercises are awesome and deserve some of everyone's lifting time.

 

[LAM]

I guess that's why a lot of people do deadlifts on back day and squats on leg day.

IMO...that is the only logical method. DL's are far from a quad dominant exercise..

 

[Robboe]

Like i said earlier, rack pulls for back days.

 

[CowPimp]

IMO...that is the only logical method. DL's are far from a quad dominant exercise..

The hamstrings and gluts are recruited plenty though...

 

[Mudge]

I don't quite understand how you are comparing one to the other, though. The squat will target your quads and glutes, with all kinds of stabilizers coming into play. The deadlift targets your lower back and hamstrings. I don't really see how you consider to put only one or the other in. Anyhow, that's not my decision.

The only difference is where the weight is, on your back or in front of you, as well as emphasis - other than that the movements mirror each other. A deadlift also hits the legs, to avoid this, do them in a power rack with the pins around knee height. Its virtually the same movement.

If you are a powerlifter, you may not even do these until the day of the meet. If you are a bodybuilder, do what you feel works best for you. Lots of people do both, but never in the same week. It all depends what you feel is best for you.

Of the two, if I could really only do one I would go with deadlifts.

 

[Leatherface]

Try and find a Trap-Bar and do Trap-Bar deadlifts. That will recruit more quads and give you many benefits of the deadlift.

If memory serves I think Stuart McRobert is a big fan of trap-bar deads.

 

[WilliamB]

I have never done a deadlift in my entire life. I was never taught how to, and since I know you can easliy injure yourself w/ out proper instruction, I aviod them. I don't want start to blindly pick a barbell off the ground. Sometimes I wish the guys in my gym would get past the macho thing and pass some knowledge down to us younger guys.

Just dont try to be rediculous with the weight and the form pretty much follows. People have talked up how easy it is to hurt your self doing deadlifts far more than they should have. Everyone who hasnt tried them I am sure pictures someone bending over, grabbing the bar, and giving a quick tug and instant back problems.

 

[Uzi9]

Squats are better overall

 

[Newt]

Deadlifts activate more muscle and muscle groups overall than the squat. Unless I'm mistaken?

Even if you were wrong you could probably find some quote from a physics book to make you look right couldn't you!?! I'm just screwing with you. I thought I'd bring our other argument into this thread.