Are Squats Or Deadlifts The Better Way To Build Strength?

Both squats and deadlifts using heavy barbells are hugely important elements of any home gym workout routine, but determining which is the best barometer of strength and which builds the biggest and most complete muscle group is difficult.

Historically, the deadlift has been seen as the ultimate test of raw strength, as seen by the dramatic news surrounding the deadlift world record of 511kg set by Raul Flores.

Ultimately, asking if one lift will provide a complete foundation for building strength is a fool’s errand, and people should have a varied workout based on their overall fitness goals and training the muscle groups they feel need building the most.

Hypothetically however, is one of these crucial lifts better than the other for building your body? 

To attempt to reach an answer, it is important to explore the two lifts, the cases for and against each one and which has the best claim, even if the best advice is to train both.

What Is A Deadlift?

A deadlift is one of the simplest and most effective pieces of strength training you can do that has been a centrepiece of powerlifting challenges for decades.

One of the reasons for its popularity is its simplicity; all you need to do is bend your knees and grab a barbell, lift it up to your hips and then put it back down. 

It primarily relies on your leg and hip muscles, but will build the majority of the muscle groups in your body, including the lower back, glutes, and the stabiliser muscles of the shoulders, upper back, core and abdominals.

What Is A Squat?

By contrast, the squat is a more complex lift that requires a considerable degree of practice to perform safely with any significant weight, but is exceptionally effective at building lower body strength.

In particular, it builds the quadriceps and glutes, as well as engaging the core, the spine, abductor muscles and hamstrings.

The squat begins with a wide stance underneath the barbell, lifting it using the legs with the weight resting on the shoulders.

Next, slowly bend the knees whilst looking forwards, maintaining control and consistent muscle tension. Return to the starting position and repeat for as many times as you need to complete your set.

Squats are highly scalable; they are often used as a bodyweight exercise but can also be executed from a squat rack using considerable weights as part of powerlifting practice or competition.

The Case For The Deadlift

The deadlift is often seen as the gold standard of lifts for a very good reason. Aside from the sheer spectacle and the fact that it is relatively easy for judges to determine the correct form, it is also the type of lift that best resembles the lifting people do in their day-to-day lives.

Builds Strength From The Ground Up

What makes the deadlift relatively unique from a barbell exercise perspective is that it starts from the ground and there is no preparation or lowering phase to build energy or whip, nor any potential energy for your body to work with.

To successfully deadlift, you must do all of the work in creating the force to lift the weight up, which makes it easily recognisable, repeatable and economical; the preparation to lift the weight is part of the exercise, unlike the squat or the bench press.

Builds The Posterior Chain

The deadlift is a total body workout, but whilst it primarily works the hip and lower back muscles, it is also remarkably effective at working the posterior chain, the entire network of muscles from the back of your head to your heels.

This makes it a remarkably effective total body workout, and allows you to build your back, hamstrings, gluteal muscles and hand grip in a single exercise. In combination with Romanian deadlifts, back extensions and hip thrusts, it can build an incredible posterior chain.

Rewards Precise Form And Efficiency

The one commonality between successful deadlifts and deadlifts is the need for extremely precise form. 

Because the weight is being lifted from the floor, you need to ensure that you create tension, your feet are positioned underneath the bar properly, your lats ensure that the bar is close to the body, and you have braced your trunk.

It is the ultimate illustration of the power of economy of motion, as your positioning is key to ensuring you do not waste energy.

The Case Against The Deadlift

 

Lifting Too Heavy Too Often Produces Diminishing Returns

The need for precision is a double-edged sword, as increasing loads and frequent all-out singles can lead to technical errors that affect form or risk injury.

This is typically offset by planning sub-maximal sets and variations.

Can Be Limited By Fatigue

For some lifts, fatigue limits the number of lifts you can do. A tired body cannot perform a deadlift at all, which needs to be factored into a workout.

The Case For The Squat

Vital For Building Leg Strength

The squat is one of the best exercises for building leg strength, because it combines a wide range of motion with considerable loads on the body. 

Can Be More Easily Repeated

Once you are in position to do squats, you can do multiple repetitions before returning to the squat bench, ensuring you can undertake a wide range of exercises tailored to your current condition.

The Case Against The Squat

Places Higher Pressure On The Joints

Whilst the claim that squats harm the knees is often overstated, the range of lower body motions required of squats does place higher pressure on the joints, meaning that it is important to gradually progress to your target lifting weight.

Risks Of Overtraining

Squats are very fun to do and easy to do with bodyweight, but adding a barbell to this can expose weaknesses in form and fatigue that can build to cause serious problems later.

Which Lift Builds Your Strength Up The Most?

Ultimately, deadlifts have the better claim for building total body strength, but both are vitally important for overall health. The squat builds up the muscles that deadlifts cannot, and vice versa.