Deadlift vs Squat: Which is Best for Lower Body? – GOOD SHAPE

When you want to strengthen your lower body muscles, the following question often arises: which is better, squats or deadlifts?

The truth is that both are great exercises to work your leg muscles effectively, but to different degrees. Therefore, the ideal movement will depend on what goals you have and your physical conditioning.

To find out which one is best for you, check out everything about each of them below!

WHAT IS EARTH LIFT

Also called deadliftthe deadlift is a movement that involves using the posterior chain to lift something from the floor to thigh height, with the hips back, core tight and spine straight.

Typically, people associate this exercise with using a barbell, dumbbells, or kettlebells. However, it really can be used in everyday life to pick up anything that is on the ground or in a lower place.

BENEFITS OF EARTH SURVEY

1

It’s a full body exercise

It really works every muscle in the body, including hamstrings, glutes, calves, lats, traps, core, and more.

Strengthening these groups, in turn, can optimize performance in running and sprinting, as well as protecting knee, ankle, and hip joints.

two

It helps to strengthen the abdomen

A key step in performing the deadlift is contracting all the muscles in your abdomen, which helps protect your spine and keep your back straight throughout the movement.

With this, the core region also ends up being benefited and strengthened.

3

Helps with body composition and weight goals

Weight loss is not the focus of everyone who deadlifts. However, for those who have this goal, it’s good to know that the deadlift can really help achieve this goal when associated with good nutrition and healthy habits.

That’s because involving the muscle fibers is beneficial for anyone wanting to lose weight. With so many of them being activated, therefore, there is a high metabolic cost, according to the personal trainer. Jake Harcoff.

4

Deadlifts are good for the bones

Resistance exercises like the deadlift build more than just your muscles, they’re good for your bones too!

According to a study published in 2014 in the Journal of Family & Community Medicine, weightlifting increases bone density in people ages 60 to 67, including those who already have osteoporosis.

Even if you’re far from that retirement age, it’s worth benefiting from the bone-building benefits of deadlifting, as over time, resistance training can preserve bone loss and even increase bone mineral density as you age. according to the journal Endocrinology and Metabolism.

5

It is a functional movement

Functional exercises are actually movements that we normally do in our everyday lives.

By deadlifting in the gym, you teach your body to do the right form and hold a hip movement outside of your workouts as well. As a result, you are less likely to be injured during day-to-day activities.

WHAT ARE SQUATS

The squat is a movement that involves bringing the hips back, thus working almost every muscle in the body.

The wide variety of squats also makes them an easy exercise to add to your workout routine.

The type you should get, however, depends on your specific benefits.

In addition, squats can be done without weight or with barbells, kettlebells, dumbbells, among other accessories.

SQUAT BENEFITS

1

Improves whole body strength

The squat develops muscle mass and strength, especially in the glutes, quadriceps, hamstrings, calves, core, hips and lats.

If the variation you’re using also involves holding a load, it still incorporates your upper body.

two

Squats can boost your metabolism

Muscle is a more metabolically active tissue compared to fat, which means that by building muscle mass through movements like squats, you will accumulate more metabolically active tissue.

This, in turn, means you’ll burn more calories throughout the day.

3

It’s good for the bones

As stated earlier, resistance training can effectively strengthen your bones, and squats are no different.

This is very important because as people age, they are at an increased risk of bone fractures. So some squats now can help prevent bone fractures in the future.

4

Helps reduce the risk of injury

“The squat pattern is a great fundamental movement seen in life,” says Sullivan. “Whether you’re sitting at your desk or in the driver’s seat of your car, you’re sitting all day.” Hell, whenever you’re number two, you’re sitting down. By implementing the squat movement pattern into your fitness plan, you reduce the risk of injury when doing the movement during your daily life, he says.

5

It prepares the body for more complex exercises.

Squats are a great bridge to other more difficult exercises. For this reason, it’s important to master the most basic version of the move.

WHICH EXERCISE TO DO

If you only have dumbbells: squat

While both can be done with barbells, kettlebells, or dumbbells, squatting with a dumbbell is generally easier than deadlifting with it. The reason: The base of the dumbbell is lower than the handle of a kettlebell or barbell. Thus, people need to explore a greater range of motion.

If you want to build a strong back chain: deadlifts

Again, both are full-body exercises. However, the deadlift mainly works the muscles in the back of the body, while the squat mainly works the muscles in the front.

So if your main focus is on improving overall strength in your hamstrings, glutes, or calves, prioritize deadlifts.

If you have knee pain: squat

Each person needs different rehabilitation exercises based on the quality, location and intensity of their pain. So if you are experiencing knee pain, work with a physical therapist before trying to manage the pain on your own with strength training.

That said, the squat is usually the best option for those with knee pain, as it works the quadriceps the most, which is the muscle group that helps support the joint.

If you want to prevent lower back pain: deadlift

For those who already suffer from back pain, the deadlift can be helpful or harmful, depending on the cause.

However, done with proper technique and the right amount of weight, the deadlift is more likely to reduce your risk of lower back pain because it requires you to prepare your core.