Deadlift vs. Squat: Which Can Help You Build Strength, Power, And Mass

Deadlift vs. Squat – Which is Better? Read on to find out which of the strength-building exercise giants has the upper hand

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Deadlift vs. squat – which is better, and which of them should you give priority to? We will try to identify and highlight the differences, similarities, strengths, and weaknesses between the two giants in the fitness world and when best to use each.

Deadlift vs. Squat – An Overview

Deadlifts and squats are excellent compound exercises that target multiple muscle groups and are two of the most popular movements in strength training and weightlifting.


deadlift vs. squats - man doing deadlifts-01

Deadlifts are some of the most effective exercises for working and strengthening the posterior muscles. They can help build strength and power, improve grip strength, and develop good lifting mechanics. They can also help improve hip mobility and posture.

Deadlifts involve lifting a loaded barbell or other weight from the floor to a standing position using a hip hinge movement pattern.

Many athletes regard deadlifts as one of the most fundamental and excellent exercises for building strength and targeting multiple muscle groups.

The exercise targets and works the posterior chain muscles, which include the erector spinae or lower back, glutes, hamstrings, and traps.

You can perform the exercise with various equipment, such as barbells, dumbbells, or kettlebells, and can have different variations, such as conventional, sumo, or Romanian deadlifts.


deadlift vs. squat - woman doing squats

Squats, on the other hand, are some of the best exercises for simultaneously building multiple muscle groups in the lower body.

They target the lower body muscles, including the quads, hamstrings, glutes, and calves. They also engage the core, lower back, and upper body muscles to a lesser extent.

The exercise involves bending at the knees and hips while maintaining an upright posture, mimicking the motion of sitting down and standing up.

You can perform squats with various equipment, such as barbells, dumbbells, or bodyweight, and you can have several variations, such as back squats, front squats, or goblet squats.

Many athletes regard squats as a fundamental exercise for lower body strength and development. It can help improve mobility, stability, and flexibility and enhance athletic performance.

Deadlift vs. Squat – The exercises

Steps to follow for the deadlift exercises

conventional deadlift - best barbell back exercises

Deadlifts may seem simple, but they require the correct form and technique to get the movement right.

You will need a loaded barbell for the deadlift exercise.

  • Place the loaded barbell on the floor.
  • Stand upright, facing the bar, with feet at hip-width. Ensure you position your feet under the bar with your toes slightly turned out.
  • Reach down and grasp the bar with an overhand grip, arms slightly wider than shoulder-width apart.
  • Lower your hips, bend at the knees and hips, ensuring your back is straight and your chest up. Your shins should be touching or close to the barbell.
  • Push through your heels, drive your hips forward, and straighten your legs. Keep your back flat and maintain a neutral spine as you raise the bar. Engage your glutes, hamstrings, and lower back to lift the weight.
  • Continue lifting the bar until you stand up straight with hips and knees in full extension and pause briefly. Keep your shoulders back and maintain a tall posture. Ensure you keep the barbell close to your body.
  • Then, hinge at the hips, bend your knees, and slowly lower the barbell back to your starting position in a controlled manner.

Steps to follow to do the squats exercise

barbell squats - compound leg exercises

You can perform squats with various equipment, such as a loaded barbell, dumbbells, or body weight.

  • Rest the barbell across your upper back on your shoulders.
  • Grasp the barbell with an overhand grip, palms slightly wider than shoulder-width apart. Ensure you position your elbows under the bar. That will help create a shelf for it to rest on.
  • Take a deep breath, engage your core, and brace your abdominal muscles.
  • Push your hips backward and bend your knees as if sitting back in a chair. Maintain a neutral spine and keep your chest up and facing forward throughout
  • Continue squatting down until your thighs are parallel to the floor or lower, aiming for a full range of motion. Ensure you keep your weight evenly distributed on your feet, your heels firmly planted on the floor, and your knees tracking in line with your toes.
  • Push through your heels and extend your hips and knees simultaneously to rise to your starting position. Maintain control and avoid leaning excessively forward or backward as you stand.
  • Continue the upward movement until you stand tall with hips and knees in full extension, maintaining an upright posture.
  • Reset and repeat.

Deadlift vs. Squat – The Limitations

Limitations to Deadlifts

barbell deadlift - best hamstring exercise

Deadlifts are highly competent and beneficial exercises. But they have some limitations worth keeping in mind.

  • Technical Complexity
    Deadlifts require proper form and technique to perform safely and effectively. It can take time and practice to master the correct movement pattern.
  • Effect on the Central Nervous System (CNS)
    Deadlifts are demanding exercises that place significant stress on the central nervous system. Performing heavy deadlifts can be taxing on the body. Thus you will need adequate recovery and proper programming to avoid overtraining. That can affect your training and muscle-building schedule.
  • Risk of Injury
    Deadlifts can increase the risk of injury, notably to the lower back, hips, and shoulders. Thus it is crucial to prioritize proper technique, progressive overload, and appropriate warm-ups to ensure your safety.
  • Individuality
    Deadlifts may not be suitable for everyone due to individual factors such as body mechanics, mobility restrictions, or pre-existing injuries. Thus some athletes may need modifications or alternative exercises to help target the same muscles.
  • Emphasis on Specific Muscle
    While deadlifts target various muscle groups, they primarily emphasize the posterior chain, including the glutes, hamstrings, and lower back.
    Additional exercises may be necessary if your goal is to target other muscle groups.
  • Limitation on Grip Strength
    Deadlifts require a firm grip on the barbell or other weight. Your grip strength could limit how much weight you can lift, affecting your muscle-building capabilities. Utilizing straps or incorporating grip-strengthening exercises can help address the limitation.
  • Recovery Time
    You may require extended recovery periods compared to other exercises due to the intensity and demand of deadlifts, which can affect your training plans.
  • Exercise Variations
    Deadlifts have several variations, such as sumo deadlifts or Romanian deadlifts. But they may not provide the same level of exercise variety as other movements. You may have to supplement deadlifts with more exercises to help ensure a well-rounded training program.

Limitations to Squats

barbell front squat - compound leg exercises

While squats are potent exercises, they have some limitations to take note of.

  • Technique and Form
    Squats require proper technique and form to perform safely and effectively. Not getting the movement right can increase the risk of injury, particularly to the knees, lower back, and hips.
  • Pressure on the Joint
    Using excessive load can place significant stress on the knees. Athletes with pre-existing knee conditions or injuries may need to modify the exercise or seek alternatives to meet their needs.
  • Pressure on the Spine
    Squats also place stress on the spine, particularly the lower back. Exercisers with existing lower back issues or spinal conditions may need to exercise caution or modify the exercise to minimize the risk of exacerbating their plight.
  • Restrictions on Mobility
    Squats require good mobility and flexibility in the hips, ankles, and thoracic spine. You may struggle to perform the movement if you have limited mobility in these areas.
  • Individual Needs
    Squats may not suit everybody due to individual factors such as body mechanics, injury history, or structural limitations. Some individuals may find that squats are uncomfortable or aggravate existing conditions. In such cases, alternative exercises or modifications may be necessary.
  • Load Handling
    Squats allow for lifting heavy loads, which can be demanding on the body and could require adequate recovery.
  • Exercise Variations
    While squats target multiple muscle groups in the lower body, they may not provide the same exercise variety as other movements. Thus you may have to incorporate additional exercises, such as lunges, step-ups, or leg presses to help provide a more comprehensive lower-body workout.

Deadlift vs. Squat – The Similarities

deadlift vs. squat - deadlift exercise-01

Deadlifts and squats share several similarities, including the following.

  • Compound Movements
    Both deadlifts and squats are compound exercises that involve multiple joints and muscle groups working together simultaneously. Thus you can use either of the movements to help target and build several muscles together.
  • Building Lower Body Strength
    Both exercises primarily target the lower body muscles, including the quadriceps, glutes, and hamstrings.
  • Activating the Core Muscles
    Deadlifts and squats engage the core muscles to help stabilize the spine and maintain proper form throughout the movements.
  • Full-Body Engagement
    While the principal emphasis is on the lower body, you must engage and stabilize several muscles, including the back, shoulders, and arms.
  • Mimicking Functional Movement Patterns
    Both exercises mimic movements commonly encountered in daily activities and sports, helping to benefit functional strength.
  • Improved Posture and Stability
    Deadlifts and squats strengthen the muscles responsible for maintaining proper posture and stability, contributing to better overall body alignment and reducing the risk of injuries.
  • Increased Bone Density
    The loading on the skeletal system during deadlifts and squats can help promote increased bone density, which is essential for overall bone health and the prevention of osteoporosis.
  • Hormonal Response
    Both deadlifts and squats can stimulate a hormonal response, particularly an increase in testosterone and growth hormone, which can help with muscle growth and improvement in strength.
  • Versatility and Variation
    Deadlifts and squats offer various exercise variations that allow athletes to target specific muscle groups or adjust the difficulty level to suit their fitness levels and goals.
  • Building Strength and Power
    Incorporating deadlifts and squats into a strength training regimen can help boost strength and power, allowing you to lift heavier weights and improve your performance in other exercises, sports, and physical activities.

Deadlifts v. Squat – The Differences

man doing deadlifts

Deadlifts and squats are popular exercises in strength training regimens.

While they have some similarities, there are several differences between the two exercises as well.

Movement Patterns

Deadlifts are hip hinge movement patterns that involve bending at the hips and engaging the posterior chain or glutes, hamstrings, and lower back muscles to lift the weight.

On the other hand, squats are a knee-dominant movement pattern involving bending at the knees and engaging the quads, glutes, and hamstrings to lift the weight.

Starting Positions

The weight is lifted from the floor when doing deadlifts. That requires you to lower your hips and grab the barbell or dumbbells with a shoulder-width or wider grip.

But you will usually place the weight on your shoulders for the barbell squat or hold it in front of your chest for front squats before descending into the squatting motion when doing the squat exercise.

Targeted Muscles

Deadlifts work the posterior chain muscles, including the glutes, hamstrings, and lower back.

On the other hand, squats target the quadriceps, glutes, and hamstrings and will also involve the core muscles for stability.

Range of Motion

Deadlifts have a shorter range of motion compared to squats.

You lift the weight from the floor to a standing position in deadlifts. But you descend into a deep squat position, where your thighs are parallel to the ground or lower, before returning to the starting position when squatting.


Deadlifts utilize an overhand grip with palms facing down. Alternatively, you can use a mixed grip, with one hand pronated and the other supinated or palm facing up.

Squats employ a standard grip, where you hold the barbell across the upper back, or a front grip, where you place the barbell in front of your shoulders.

Distribution of Load

The weight distributes between the upper and lower body in deadlifts. That requires a balance of strength from both sections of your body.

Squats emphasize the lower body, with the weight distributed mainly over the legs.

Position of the Spine

Deadlifts require a neutral spinal position throughout the movement to help reduce the risk of injury.

Squats also require a neutral spine, but the movements require a forward lean to help you to maintain balance. Thus they involve more spinal flexion.

Core Muscles

Deadlifts heavily engage the core muscles to stabilize the spine and maintain proper posture throughout the lift.

Squats also engage the core muscles but to a lesser extent than deadlifts.

Pressure on the Joints

The hip hinge movement pattern in deadlifts places significant stress on the hip and lower back joints.
On the other hand, squats place more pressure on the knee joints due to the bending motion.

Deadlift vs. Squat – Which is better for strength building?

squat vs. deadlifts - man doing squats image-01

Both deadlifts and squats are effective for strength building.

Thus you will benefit more by including both exercises in a well-rounded strength training regimen to maximize your strength development and muscle-building efforts.

It is, however, worth pointing out that deadlifts engage muscles from the upper and lower portions of your body, including the upper back, arms, and grip strength, in addition to the lower body. Squats target the lower body while involving the core and upper back muscles for stability.

Deadlifts allow you to lift heavier weights than squats. That is because the starting position is more advantageous for lifting maximal loads. That can make deadlifts a preferred choice for athletes aiming for pure strength.

Deadlift vs. Squat – Which is better for muscle building?

hamstring exercises - trap bar deadlift

Both deadlifts and squats are highly efficient exercises that can contribute to muscle growth and development.

The starting position and biomechanics of deadlifts allow for lifting heavier weights compared to squats, making it advantageous for maximal loads.

And given that lifting heavier weights can stimulate muscle growth, athletes aiming to build more mass will benefit more by prioritizing deadlifts.

On the other hand, squats generally involve a broader range of motion than deadlifts when performed with a deep squat where the thighs go below parallel.

A broader range of motion can lead to greater muscle activation and growth. Thus athletes struggling to do deadlifts can utilize squats for muscle building by opting for deep squats.

Deadlift vs. Squat – Which is better for building power?

Both deadlifts and squats can help build power, but they emphasize different aspects of power development.

Developing Power with Deadlifts

  • Building Explosive Strength
    The explosive extension of the hips and knees during the upward phase of the deadlift requires power production. Thus deadlifts can help build explosive strength, notably in the posterior chain muscles.
  • Triple Extension
    Deadlifts involve a triple extension of the ankles, knees, and hips.
    Triple extension is a vital movement pattern for power development in various athletic activities.
  • Rate of Force Development
    Deadlift variations like the clean pull that involve explosive movements can improve the rate of force production, contributing to power development.

Developing Power with Squats

  • Building Power in the Lower Body
    Squats target the quad, glutes, and hamstrings, helping to build strength and power in the lower body.
  • Vertical Jump Performance
    Incorporating squats into your training regimen can help improve vertical jump performance, helping to boost lower body power.
  • Production of Ground Force
    Squats involve force production against the ground. That is a crucial element of power generation in various activities, including sprinting, jumping, and plyometrics.

Thus both the deadlift and squat exercises can help any athlete build power. Combining the two with other power-oriented exercises like plyometrics, Olympic lifts, or medicine ball throws and slams can help you to achieve your power-building goals.

Deadlift vs. Squat – Which is Better?

deadlift vs. squat - which is better

Determining whether deadlifts or squats are better is subjective and depends on individual goals, preferences, and specific circumstances.

Both exercises have unique benefits and contribute to overall strength and muscle development.

Below are some factors to consider when determining which of the two exercises is better and suitable for your needs.

Targeting Muscles

Deadlifts primarily target the posterior chain muscles, while squats target the quadriceps, glutes, and hamstrings.

Thus your specific goals and the muscles you want to build will determine which of the two exercises to choose.

Functional Strength

Both deadlifts and squats engage multiple muscle groups and promote functional strength that can benefit daily activities and sports performance.

Joint Stress

Deadlifts and squats place stress on different joints. Deadlifts put more pressure on the hip and lower back, while squats stress the knees.

You may have to consider any pre-existing joint issues or limitations before choosing one of the exercises.

Building Strength and Power

Deadlifts and squats are both excellent exercises for building strength and power. Incorporating both into a well-rounded strength training routine can provide enormous benefits.

Individual Preferences

Personal preferences can play a significant role in many exercise routines. You are more likely to stick with one of the two if you find that your favorite.

Skill Level and Technique

Deadlifts and squats require proper technique and form to perform safely and effectively. Consider your skill level and willingness to learn and practice when deciding which exercise to prioritize.

Injury History and Limitations

A history of specific injuries or limitations may make one exercise more suitable.

Exercise Variation

Both deadlifts and squats offer variations that target different muscles and provide unique challenges. Incorporating variations of both exercises can provide a well-rounded training stimulus.

Ultimately, the “better” exercise depends on your goals, preferences, and circumstances.

Many strength training programs include both exercises to help get the best of both worlds.


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