What is more important: deadlifts or barbell squats?

Author: Mikhail Ziborov - author of the site makefitness.pro.
2023-03-02

And what to respond to such a question? Both exercises seem important, but in reality, one of them is more crucial (the reasons for this are explained below). You can ask such sensitive questions in our Telegram channel yourfit.

Deadlift and barbell squats are the foundational exercises of all foundational exercises. I would say they are foundational squared. You can perform these exercises on different days (this option is more common) or on the same day (for example, on leg day, which is less common).

And although these are different exercises, they share a lot in common:

A. The same muscle groups are engaged (legs, glutes, back, abdominal muscles, and core);

B. The modes of operation are practically the same (the spinal extensors and some core muscles keep the spine stationary, the abdominal muscles increase intra-abdominal pressure, and the legs are responsible for lifting the weight).

An interesting fact supporting my words: If we perform a sumo deadlift (with widely spaced legs), it is a deadlift. However, if we hold a dumbbell instead of a barbell, it becomes a plie squat. Be careful not to confuse them.

There are also differences that make one of these exercises slightly more significant for any athlete.

How Squats with a Barbell on the Shoulders and Deadlift Differ

1. In squats, before lifting the weight, you must first lower it. In the deadlift, you lift immediately. I think it goes without saying that the lowering phase in squats consumes strength and energy, which is absent in the deadlift.

2. After completing the deadlift, you can drop the weight without lowering it: lift, let go, and the barbell falls to the floor. In squats, you can't do that: you will need more strength to put the barbell back on the racks (except in powerlifting competitions when the racks operate mechanically).

3. The load is held differently in deadlifts and squats. In the deadlift, because we hold the weight with our hands, more muscles are involved (statically). In barbell squats, the weight rests on the back, which minimizes the loading of the arm muscles.

Since the arms are still engaged in the deadlift, albeit in a static manner, they also expend energy and strength. As a result, squats save some energy, which can be used for dynamic work, i.e., the squats themselves.

4. The difference in centers of gravity in both exercises (the most significant distinction). In these two movements, there are two centers of gravity: the athlete's center of gravity and the barbell's center of gravity.

If in squats the center of gravity of the bar and the center of gravity of the athlete can line up in a single vertical line, in the deadlift, they will never align completely. Yes, they can be very close to each other, but they will never fully coincide.

As a result, in squat exercises, the leg extensors (particularly the quadriceps) play a greater role than in the deadlift. I remind you that these are the strongest muscles in our body. In the deadlift, the load is borne more by the pelvic muscles (regardless of technique and style), while the knees will always be in the background.

The exact technique of performing each exercise can be found here (as well as any other exercises for body training).

Deadlift or Squat: Which is Better

Based on all the differences, squats are more important for any athlete than the deadlift! Let me explain why.

As the quadriceps (the four-headed muscles of the thighs) are always in the background during the deadlift and do not get enough work, they weaken over time.

The technique of execution also changes, where the pelvic muscles do all the primary work (the technique becomes hip-dominant). This changes the angles of force application, resulting in poorer performance.

From everything mentioned above, I can draw the following conclusions:

1. If you only do Squats with a Barbell on the Shoulders without deadlifting, results in the deadlift will also improve.

2. If you perform only the deadlift, your results will deteriorate in both the squat and the deadlift.

Squats are the foundation for the deadlift!

You can choose a training program tailored to your needs (with the necessary equipment, for the gym or for home conditions) via this link. A nutrition plan for boosting your results is available here.