Squat Vs Deadlift | Which Is Better for Strength and Mass?
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- čas přidán 3. 08. 2024
- Squat Vs Deadlift
Both exercises are deemed as the king, and there can only be one king, right?
I disagree. I think there can, and should be, two kings that take co-ownership of the throne because both the squat and deadlift are great.
The squat and deadlift are both great exercises for building full body strength, adding mass to the frame, and improving performance in sports and everyday life.
In this video, we attempt to breakdown some of the bigger questions that come attached to the squat and deadlift when comparing the two movements. Often times, it's not a matter of one always being better than the other, but understanding how to employ each exercise in different scenarios.
SQUAT VS DEADLIFT: MUSCLES WORKED
The squat and deadlift will have a lot of carryover between the muscles they work, however, their prime movers will be slightly different. Prime movers are the muscles that take a majority of the responsibility for forceful contractions which result in successful reps.
Deadlift Prime Movers: Glutes and Hamstrings (Lats can be when breaking the floor)
Squat Prime Movers: Quads and Glutes (Adductors can be when at full-depth)
BETTER FOR STRENGTH
Depends on your goals.
The squat takes the body through a greater range of motion at the knee, so it will be a better option for building strong legs. The deadlift requires the back to actively contract and stabilize throughout its full range of motion, so it's often a better bet when trying to strengthen the back.
Both movements will help strengthen and improve hip extension.
BETTER FOR MASS?
Like above, this question depends on your goals.
Each movement will improve your mass if intensity, volume, diet, and other variables are accounted for. A few general rules of thumb include,
Building Legs: Prioritize the squat.
Building the Back: Prioritize the deadlift.
Building a Well Rounded Physique: Use Both.
Building a Bigger Total: Use Both!
Hopefully this video helped clear the air or provide a different outlook when assessing these two movements. Neither exercise should take the cake as being better than the other all of the time, however, there are occasions when one will be a better option than the other.
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You feel more of a superhero when you deadlift consistently
but superman squats all the time like lifting planes ✈️ & shit
Deadlift definitely gives you a feeling of power
Dude it's the greatest confidence builder
no joke. I repped out a 365 lb 5x5 on deadlift yesterday, and I feel cranked today. I swear even my arms feel stronger
yeah but squat makes you feel like heracles
Deadlifts are definitely the most fun
Agreed
Agree , I see more hype for 500kg deadlift than 500kg squat
Because they're easier. Yeah I said it. lol
@@LetTheWritersWrite You can do less weight on squat but the technique is definitely easier compared to deadlift technique
100%
Dude moves his arms so much while speaking, it’s a whole workout by itself
Lol
He must be Italian
Do both and live like a legend
I love it💪🏿💪🏿💪🏿
In Russia we die like men by doing all three squat, bench, and deadlift.
I have a torn meniscus and deadlift definitely feels much better than squats. And the deadlift gets my entire body sore which is great.
I feel that. I tore my ACL and meniscus, with a pcl strain playing rugby in college. Complete hyper extension backwards with two guys landing on the front of my knee. They used part of my quad for the repair and 7 screws. Squats are just really hard for me. I feel like I can’t get my knees to Fire correctly. My squat is trash. Probably half of what I can deadlift. I still do both. But I do use heavy hex bar deadlifts with the low handles to hit my quads. Which I feel I get more work in on them than squats.
One important one you forgot about the dead lift, is all the muscles in your hand and forearm that are used to hold on to the bar. I know my hands are always super tired including my forearms.
Exactly!! Those forearms get swole!
Indeed..and insane forearms strength
Yeah, my hands and forearms tend to get tired first and I really have to concentrate on my grip to get through the last set and reps. I'm trying not to be dependent on straps yet.
@@vazquezcarlos
Do you use a hook grip?
@@carl8568 I don't. I will try it next time and report back 😀
Squats are an “Underload” movement throughout the entire set and make far greater use of the stretch relex.
Deadlifts are a static strength movement allowing for rest between reps.
It should be obvious that having 500 lbs sitting on your shoulders is far more mentally intimidating compared to pulling it off the floor!
But you clearly wouldn't have 500lbs on your back unless you could handle it, or just a bit daft.
@@daveaglasgow
If supporting a 1/4 ton on your vertebrae’s as in the squat isn’t more intimidating then transferring the load from your arms through your vertebrae as in the deadlift then what is?
You know you have to walk it out or clean the weight before racks. You have to carry the load for the entire negative and positive and walk it in if using a rack. Dead’s simply cannot compete with this. Unless you rack pull the weight walk it back lower it to a point an inch off the floor while standing on a deficit block and then pull back yo lockout and walk it back into the rack. All while using the same load! Think about that 😎
@@alanscott8067do people die deadlifting? I’ll wait…..
Thanks for all the great info! Well explained and just the right amount of technical info 🎯
Still think deadlift is King TBH like I involved deadlifts a lot more in my workouts and noticed huge strength gains
if you have weak knees you cans do shiiieeettt
I definitely think the squat is better, people like clarence Kennedy only deadlift once evey few months and build it mostly with squats. If you build the prime movers and gain weight your deadlift will go up and the squat is far more technical.
It’s because he’s always practicing snatches and cleans lol those are max difficulty deadlifts
Damn this video is crazy good. You're quite well spoken and know your stuff bro. Subbed n liked
A very good analysis!👍🏻👍🏻
Really good video. Thank you.
I would never have thought of the squat as building any serious upper body strength/mass.
Solution- do both😁
Bingo bango bongo - Jake
🤪
I do both in legs day, I just switch between high rep low weight and low rep high weight between the 2 Everytime I do them
I don't give a shit what athlean x has to say, y'all athlean x fanboys really kill me, he can tell you protein is killing your gains and you idiots will starve yourselves lmao
@Zoon Geralt He doesn't say so. In fact he has a long video about check list for deadlift free on youtube. Watch it.
Squatting is better for overall strength and mass. You get increased upper body development from squats.
Thank you very much for the good explaination.
Fantastic video man!
Thank you! - Jake
Thanks for this!
I ve seen a lot of videos on deadlifts and no one mention that makes your arms and biceps bigger.
Very informative and helpful .
Superb video. Thx a tonne
Great video 👍 thank you
Great video thanks 👍
Very good video! Thank you!
Why do people bend their back on deadlifts? That's actually bad form and bad for the lower back in the long term. If you focus on sticking your butt and chest out, keeping back straight, you'll find that it's really a derivative of a squat.
I am guilty
Have I been doing it wrong all this time then
great video!! ❤
Great video!
Great video!!! Nice info as well 💪🏻
Deadlifts helped my squats and squats helped my deadlifts! I think they both benefit and help each other out at the same time. Even thou they work different muscles, depending on what muscles you want to work but overall both are great in my opinion
I live in a flat and don't have a bench or squatt bar.
I love deadlifts and am glad that they are effective.
That’s all I needed to know... Squat Wins!
czcams.com/video/b8lNU5HLtmk/video.html
Amen brother
underrated channel subscribed!
Good video, the hand motions never stopped. Kept me focused👌
This video is a Gold. ❤️❤️❤️
Very very underrated video and channel. 😐😑
Why are you using those emojis lol
Squat is a 3-joit movement. Deadlift movement comes from the same joints as for the squat. But there is also movement in the shoulder for deadlift. This isn't what really participates on the movemen of the bar. But if you push the bar towards yourself throughout the deadlift and thus shortening your torso moment arm, there is an isometric moment acting on the lat through the shoulder. That's a very nice thing for your back. Also if you do conventional (not stiff legged or romanian) deadlift, the quads are really doing a lot of the work. There is not as much forward knee travel and little smaller ROM for the knee extension. For people of certain body proportions, deadlifts are easier to regenerate from. It would be good to know whether the deadlift hormonal and hypertrophy response is similar to the squat. Anyway, for anyone who handles deadlifts better than squats, i would simple do deadlifts more often than normally prescribed and reduce the squat volume, log the results and see where it gets.
Thanks for Video
The deadlift done slowly with moderate weight for at least 8 reps to FAILURE. Is the greatest exercise on earth. It will hit more muscles from the neck to the ankles. Than anyother exercise. And your overall strength will go NUCLEAR. I do them with 33lb plates instead of 45lbd The greater range of motion hits the quads more. So im getting a virtual hybrid. It's incredible.
Would very rarely recommend going to failure for several reasons and only do so once in a while as for what the research suggests plus the increased risk of injury.
@rokozaki agreed .
Great job
I did squats for years but didn’t notice any difference in my glutes until I started doing deadlifts. I also hurt my back doing resistance band squats. Deadlifts also made it easier for me to walk up stairs. I’d always get tired while doing that. Deadlifts for the win.
Brian Shaw said, “Deadlift is king”
Good video bro
hey good training bro!
Squats no if and but's about it . Recently I stop doing deadlifts and started doing only squats, my bench is going up as well as my squats . You hear this all the time but consistency is key never miss a workout and have light days or speed days along with assistance exercise . I thought there was a magic workout there's not its just about adding weight or reps each workout and eat enough and sleep enough .
This is so true. I 100-150 squat everyday. I though i did good exercise and have a good leg. Then when i played futsal i cannot run that fast to catch the ball, its so different!
Progressive overload is simple but effective
Great video my guy, appreciate you
Thank you, sir! - Jake
Great explanation, flipped a couple of coins
🔥🔥🔥🔥🔥VERY HELPFUL AND INSIGHTFUL💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽
Great information I stopped squatting and just focus on all styles of deadlifts and my ass is thanking me 🎊
Claudia mariani same here girl!
Let's see
Claudia mariani pics or it didn’t happen
Cornballs ^
@@jettgoldberg1015 hahaha
The deadlift is king, the squat is the prince. If you want to know if someone is strong, look at his back. But, the squat might be more beneficial in many sports, since MANY sports reguire jumps and sprints. Oddly, squat is more important than bench in the shot put.
Agree. Well said 👍🏻
Skinny guys with long arms deadlift a lot tho
Because hip drive.
this guy dont squat
It's not odd really. The shot put requires massive amounts of explosive power and lots of drive from the legs and hips more so than the upper body.
Amazing stuff!
I have started training squats with a trap bar and just want stronger legs and am not interested in a bigger ass, so I have to stay away from deadlifts. Good information
I tried maxing my deadlift( I've never deadlifted before) and i hit 225 lb, forearms still hurt 4 days later
That’s good I worked my way up to a 405 max at 170 lbs
Same here. No deadlift experience. First time was 225x3 max, almost pulled a back muscle. 2 months later and just did 315x7, and 225x20.
Im 13 i deadlifted for the first time maxing out at like 200 pounds im 113 pounds btw is that good?
There both king, just do them both. Every program needs both
Im 6’2 and i find squat a lil difficult for me compared to deadlifts I’ve climbed all the way to 200kg and feels fcking good
I'm 6'2 too but the squats are literally my favorite exercice, I Never deadlift as it fries my nervous system and can't do my other lift after it.
200kg max or for reps?
@@SatoshiFibonacci this was 10 months ago so yes now i can do rep it
I love weight training and i love both deadlift🦵 and barbell squats 🏋💪
I like this video very much
I do both. 2 types of squats on Tuesday and 2 types deadlift on Friday with calf raises on both days
The reason why squats can be more taxing for people of certain body types might not have anything to do with knee extension. I think it might rather be caused by slight spinal/errector flexion during rebound. This is a significant thing if it happens to you. In the deadlift, there is no rebound and it might be easier to stabilise the spine in a favourable position throughout the full ROM. Also squat has more complex technique. There is less to go wrong in the deadlift (once you learn to brace and keep rigid torso).
Squat is the greatest lift ever, i get a feeling "I could die at any moment under this bar" it kicks in that fight or flight. I frigging love it
Squats are definitely king for me. I never really deadlift and just off squats I was able to pull 500lbs, double overhand lol. At the time I was squatting just a little over that 500 but I never had that kind of conversion from deadlifts to squats when I was starting out.
The only things I know are that legs day kills me and every other guys at the gym can lift more than me in these exercises. Now I must say that I’ve been lifting weights for a year and a half and doubled the volume I started with. The sad part is that I’m not building muscles because of poor sleep quality 😢
For my body, deadlifts feel really good on the entire lower body. Squats do the quads and glutes but not much for the rest of the leg. If I have the energy, I do both. But I tend to be inconsistent with the deadlift vs the squat. Squats feel easier but DLs are more rewarding.
Thanks for the info dude.
He forgot the most activated muscle in the deadlift is the forearms
Hook-grip...just learn it.
Hook-grip and a little chalk and you'll be moving tons
Unless you use straps.
@@doublem1975x exactly, most people are pussies and wear straps
Not to mention the glutes
Awesome video, thanks for making it. I've forced myself to start doing squats, not easy, but rewarding.
I like squat in terms of hypertrophy more because you accumulate less fatigue but I personally like deadlifting more. Still I squat every single leg workout but do conventional deadlift only every other pull day.
Alan Thrall said you should be able to deadlift 2.5x BW (bodyweight), squat 2x BW, bench 1.5x BW and overhead press 1x BW. Seems about right ratios for RAW lifting.
my legs are too long to squat. deadlift is my favourite. I'm up to 2 plates 100kg which I'm happy with!
Front squats are doable if you have long legs. You should look into those
The deadlift is best and the king without a doubt. I cant believe this is even a debate
Dude the erectors in your lower back are definitely one of the Prime movers in deadlifts and I don't care what anyone might say to the contrary because I feel my lower back being worked more on deadlifts than just about any other muscle group and just about equal to that would be the glutes and probably slightly less would be the hamstrings unless I did a stiff-legged deadlift or Romanian deadlift then the hamstrings would be getting more work in but the erectors are definitely a primary mover for deadlifts no matter what anyone says.
Very true
Started deadlifting again recently after taking years off do to a chronic low back issue. My traps and upper back were definitely the most sore
Did it cause any back injuries to come back? Ive had back surgery and ive been back to squating kinda heavy (over 300lbs) so im thinking deadlifts are good but im nervous.
@@GuyFromTheSouth yo, I definitely strain my low back whenever I go heavy. I find if I sumo deadlift and keep it under 185lbs I’m good. I’ve been doing 5 sets of 10 reps at 185lbs this past year for maintenance
Nice video thx
I've been doing trap bar deadlifts and I feel like I'm just doing squats. Can't figure out the difference between deadlifts on a trap bar vs squats.
I love both squat and deadlift
There is San Diego University study from early nineties which had goal to check if squatting transfers to deadlift and vice versa. To popular believe that does, research shown that it does not. The reason stated in the conclusion why is not, because deadlift is sequential, and squat is simultaneous.
I do weighted squats once a week during my leg day. I was wondering if doing deadlift every second day may add on to the fat loss I am aiming to achieve. ?
I till now I was a bit scared of trying deadlift as I thought it might give a back strain ( I have had few back strain / back pull issues as a result of sitting on chair for long without any excerise- one reason why I joined gym 3 months ago)
Extra deadlifts won't necessarily accelerate fat loss, more cardio or less calories will.
Im doing deadlifts (trap bar) twice a week and squat once a week is this ok if I'm (fairly) new to lifting? Lifting for about 1 or 2 years and I know what I'm doing
I don't understand what he is saying but I am living...
Dont forget to mention the grip strength for deadlift very important
Squat is king , it’s definitely more challenging.
Depends on genetics / body type
Squats for me. I can squat for months without deadlifting, and my deadlift will go up. I don’t get the same results in the other direction.
Thanks for your thoughts! 💪
Squat is king of exercise 🤟🤟
Deadlift is a true "grind" and I would say safer with heavy weights as the bar is not on (and above) you, as long as you keep your back straight. You SHOULD be able to pull more than you squat, especially if you squat ass-to-grass, as you damn well SHOULD. Deadlift involves more muscles (since you lift more) and taxes the central nervous system more (since you lift more). That said, the squat apparently helps the deadlift more than the deadlift helps the squat. If I could do ONLY three lifting exercises, they would be the deadlift, barbell row (heavy) and squat. Barbell row (I hear) helps the chin-up and deadlift as well. If I could do only one, it would obviously be clean & jerk... if you can even count that as one movement.
Unbalanced, no push/triceps.
I'd definitely switch it up a bit too.
I'd go Squat/DL, bench/incline press/Ohp, row/pullup.
I squat for strength and use separate pull exercises for the “deadlift”
Deadlifts are harder for me due to my short arms, I am gifted at Squats however. So squats are the king for me, but mainly cause my body structure is not built for deadlifts. Regardless them two are the foundations for strength, and no other exercise competes.
Squat only works the ass, calves and the quads(not counting the stabilizing muscles, because the same or more are in deadlift), deadlift builds the same muscles with less quad, hamstrings, forearms, lats, calves, biceps etc. I would say the zercher squat is superior to both
Is it weird that my mind wants to say the squat is harder but my body says deadlifts are lol
Somebody once told me that the deadlift is definitely harder because of how many muscles are required in the back to keep the spine erect. I kind of agree with this logic as I can squat 3 times a week: Volume - light - Intensity. But if I did this with deadlifts I would probably slip a disc or at the least my form would break down and look real sloppy.
I do both on leg day, first squat and the dead lift.
If you can do both on the same day you're not going heavy enough
Be careful you don't pass out
@@matthewmorley261 if leg day is once a week , then wouldn't both have to be done on same day ?
@@amazinggrace313 I would have deadlift on a day where back is more of a focus. Deadlift can go on any day really except leg day. I wouldn't have deadlift and squatting on back to back days either, 1 day rest between, minimum. Deadlift and squat are extremely taxing on the CNS and will be counterproductive to perform both in a short time frame.
@@matthewmorley261 what you talking about… deadlifts are perfect for leg day. My best gains in strength overall was left day compromising of deadlifts and box jumps. That’s it. Everyone’s different
To answer your doubts each exercise hits two completely muscle groups… squats = mainly glutes n quads and deadlifts = back, glutes and hamstrings
I do the deadlift into a shrug and it exhausts me greatly but i feel good after i recover
Deadlift is my favorite .
I do both t days a week 🤛 I do the squats first in my workout exercises
Do both at every session
I started doing both recently, currently maxing out at 3 x 2 of 225lb sqauts and 3x2 275lb deadlifts. Imo, squats are funner, but deadlifts seem to get me winded much faster, so i save DL for last on my workout day
I aim for 100 reps for both until I’m breaking a sweat !
good stuff but 1 tip try using hand gestures less and only use them when important as this will add more value to your body language and wont be excessive. good shit overall tho ggwp keep it up
How do i know if my spine or my muscles in my lower back is sore? i did 115 kg pr deadlift yesterday with good form and bracing
I’m team Deadlift!! I’m a short guy, so having a big butt and big thighs are not too appealing.
Em I doing something wrong if I'm not feeling a thing on my ham strings or glute when I dead lift??