Squat Vs Deadlift | Which Is Better for Strength and Mass?

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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[@OrcaTri]

Dude moves his arms so much while speaking, it’s a whole workout by itself

[@DavidVirtanen]

Lol

[@klarenxeblood9615]

You feel more of a superhero when you deadlift consistently

[@pastoryoda2789]

but superman squats all the time like lifting planes ✈️ & shit

[@danieltatum4220]

Deadlift definitely gives you a feeling of power

[@A--lex]

Dude it's the greatest confidence builder

[@theheebs100]

no joke. I repped out a 365 lb 5x5 on deadlift yesterday, and I feel cranked today. I swear even my arms feel stronger

[@sexmansex4776]

yeah but squat makes you feel like heracles

[@SuperCuttyBlackSow]

Deadlifts are definitely the most fun

[@bhuvaneshs.k638]

Agreed

[@AlejandroSanchez-pl6jw]

Agree , I see more hype for 500kg deadlift than 500kg squat

[@LetTheWritersWrite]

Because they're easier. Yeah I said it. lol

[@yeetmeat1799]

@@LetTheWritersWrite You can do less weight on squat but the technique is definitely easier compared to deadlift technique

[@michaelknight4099]

100%

[@MexicoTijuana741]

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.

[@chrisperez2369]

Exactly!! Those forearms get swole!

[@danielmbugua2789]

Indeed..and insane forearms strength

[@THELEGEND-jj8zk]

Do both and live like a legend

[@californiachief27x]

I love it💪🏿💪🏿💪🏿

[@brazewrech3127]

In Russia we die like men by doing all three squat, bench, and deadlift.

[@addij3689]

I have a torn meniscus and deadlift definitely feels much better than squats. And the deadlift gets my entire body sore which is great.

[@thorshammer5134]

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.

[@spideraerialfilming8469]

Thanks for all the great info! Well explained and just the right amount of technical info 🎯

[@alanscott8067]

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!

[@daveaglasgow]

But you clearly wouldn't have 500lbs on your back unless you could handle it, or just a bit daft.

[@alanscott8067]

@@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 😎

[@TheTehrancarroll]

@@alanscott8067do people die deadlifting? I’ll wait…..

[@inclineallday3750]

Damn this video is crazy good. You're quite well spoken and know your stuff bro. Subbed n liked

[@oldiesbutgoodiesaco6633]

A very good analysis!👍🏻👍🏻

[@jakejimenez7973]

Still think deadlift is King TBH like I involved deadlifts a lot more in my workouts and noticed huge strength gains

[@pastoryoda2789]

if you have weak knees you cans do shiiieeettt

[@christophermonson3214]

Really good video. Thank you.

[@a.a9584]

Thank you very much for the good explaination.

[@leonardopinheiro6693]

Very good video! Thank you!

[@sushrikmukherjee460]

Very informative and helpful .

[@iakobkv271]

Fantastic video man!

[@Barbend]

Thank you! - Jake

[@raulrocha5932]

Great video!!! Nice info as well 💪🏻

[@SheriarIrani]

Superb video. Thx a tonne

[@NamelessUndead91]

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.

[@edwardoavila7666]

It’s because he’s always practicing snatches and cleans lol those are max difficulty deadlifts

[@steivene2hot915]

Thanks for this!

[@ohko3591]

great video!! ❤

[@martinhamilton9185]

Great video 👍 thank you

[@Kusgan4x4]

Great video!

Great video thanks 👍

[@miz528aaaaaaa]

underrated channel subscribed!

[@luisrummerfield7216]

Good video, the hand motions never stopped. Kept me focused👌

[@mikedim415]

Great video my guy, appreciate you

[@Barbend]

Thank you, sir! - Jake

[@neelakandanperiasamy]

Thanks for Video

[@GeorgWilde]

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.

[@jameyrider395]

Great job

[@Jeet0301]

This video is a Gold. ❤️❤️❤️ Very very underrated video and channel. 😐😑

[@hannesoreberg2395]

Why are you using those emojis lol

[@Simpleburger1968]

I would never have thought of the squat as building any serious upper body strength/mass.

[@turcosahin8480]

hey good training bro!

[@jantelow]

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

[@sskribbla]

Amazing stuff!

[@reesethestone412]

🔥🔥🔥🔥🔥VERY HELPFUL AND INSIGHTFUL💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

[@ohajikargbo1973]

Good video bro

[@jacobrosenberger5863]

I do both. 2 types of squats on Tuesday and 2 types deadlift on Friday with calf raises on both days

[@itamaravraham4068]

Great explanation, flipped a couple of coins

[@juanroman4100]

I ve seen a lot of videos on deadlifts and no one mention that makes your arms and biceps bigger.

[@adadses1979]

I live in a flat and don't have a bench or squatt bar. I love deadlifts and am glad that they are effective.

[@gesmith7402]

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

[@aestheticherry_03]

I love weight training and i love both deadlift🦵 and barbell squats 🏋💪

[@suniljangra2627]

I like this video very much

[@sirling9126]

Thanks for the info dude.

[@venom286__worldoftanks3]

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 .

[@flowerinkplant]

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!

[@jms0313]

Progressive overload is simple but effective

[@akshaykrishn9157]

Solution- do both😁

[@Barbend]

Bingo bango bongo - Jake

[@Hira_mobiles]

🤪

[@jusdgaf449]

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

[@jusdgaf449]

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

[@tubeysr]

@Zoon Geralt He doesn't say so. In fact he has a long video about check list for deadlift free on youtube. Watch it.

[@richardduplessis1090]

Squatting is better for overall strength and mass. You get increased upper body development from squats.

[@claudiamarianidamato9499]

Great information I stopped squatting and just focus on all styles of deadlifts and my ass is thanking me 🎊

[@laurav4058]

Claudia mariani same here girl!

[@mrprosperity4897]

Let's see

[@jettgoldberg1015]

Claudia mariani pics or it didn’t happen

[@Malitubee]

Cornballs ^

[@Unholyspirit]

@@jettgoldberg1015 hahaha

[@GeorgWilde]

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).

[@fender1000100]

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.

[@rokozaki]

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.

[@oneshot1824]

​@rokozaki agreed .

[@Sylphadora]

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.

[@bproducer]

That’s all I needed to know... Squat Wins!

[@1SmokedTurkey1]

kzbin.info/www/bejne/mGnPf4hrfbGno80

[@pastoryoda2789]

Amen brother

[@Saylesshomie]

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

[@imhassane]

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.

[@SatoshiFibonacci]

200kg max or for reps?

[@Saylesshomie]

@@SatoshiFibonacci this was 10 months ago so yes now i can do rep it

[@LetTheWritersWrite]

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.

[@kwenda]

I am guilty

[@danieltatum4220]

Have I been doing it wrong all this time then

[@hassantakruri9702]

I tried maxing my deadlift( I've never deadlifted before) and i hit 225 lb, forearms still hurt 4 days later

[@jmoney973]

That’s good I worked my way up to a 405 max at 170 lbs

[@addij3689]

Same here. No deadlift experience. First time was 225x3 max, almost pulled a back muscle. 2 months later and just did 315x7, and 225x20.

[@EthanDavid22]

Im 13 i deadlifted for the first time maxing out at like 200 pounds im 113 pounds btw is that good?

[@scottsnet]

Awesome video, thanks for making it. I've forced myself to start doing squats, not easy, but rewarding.

[@xxrandmlinksxxbruh2419]

Nice video thx

[@jakobwing9660]

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.

[@devopstech7054]

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.

[@vgman94]

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.

[@rightyouareken7587]

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

[@GuyFromTheSouth]

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.

[@rightyouareken7587]

@@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

[@apuuvah]

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.

[@divereconomist3960]

Agree. Well said 👍🏻

[@JohnDoe-mt6gb]

Skinny guys with long arms deadlift a lot tho

[@deioped]

Because hip drive.

[@Wow55579]

this guy dont squat

[@AdamA-qc6nc]

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.

[@dimitrz2000]

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)

[@henchdan1]

Extra deadlifts won't necessarily accelerate fat loss, more cardio or less calories will.

[@RubenBJJ96]

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

[@xxcoltonxx2540]

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

[@brandonbernardoni5142]

There both king, just do them both. Every program needs both

[@kokoyhawaii]

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.

[@incrediblehulk8031]

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.

[@angusdog22]

Depends on genetics / body type

[@mr.boostang2064]

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

[@kylelemon4230]

Dont forget to mention the grip strength for deadlift very important

[@apuuvah]

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.

[@strikeeaglemodels1588]

I do both t days a week 🤛 I do the squats first in my workout exercises

[@GreenNastyRabbit]

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 😢

[@brysonadams8065]

I love both squat and deadlift

[@edtheangler4930]

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

[@Mafioso1731]

Em I doing something wrong if I'm not feeling a thing on my ham strings or glute when I dead lift??

[@cosmic687]

my legs are too long to squat. deadlift is my favourite. I'm up to 2 plates 100kg which I'm happy with!

[@WendyOryen]

Front squats are doable if you have long legs. You should look into those

[@wilsong4096]

If I could only pick one I’d hv to go with the squat even tho I’m taller and my deadlift is about 150 pounds heavier than my squat. I can only climb on the deadlift for so long before I hit a wall . The only way I can keep climbing is to bring the squat , front squat , good morning numbers up .so for me the squat and squat variations build the deadlift but the deadlift does very little to build the squat . I know everyone is different but that’s just my experience.With all that being said I squat high bar and pull conventional. It may be completely different for somebody that squats low bar and pulls sumo

[@harokahtajdid]

I will try my best..English isn't my mother tounge. I js got active in gym recently after a long rest like 2 years.as long as I remember my squat is 50kg. And my dl is 70kg. Until recently I active in the gym again..I had to start over. Like 20kg for bench press. 30kg for squat. Been active for 4 months already. And I HV change my training regiment. I used to do and love to do normal set like 10 for 3. and some drop set. I want to change it to pyramid scheme. And here it is. I nvr believed that I could lift heavier as the set progress. Like 5kg increments. Until I ended up 15kg heavier than what I used to do with normal set. I nvr dooo any deadlifts. For this 4months. I did notice noticeable strength gain. I could push 2mor3 reps than prev workout. What I want to say here is. My squat has soar up to 70kg. And this afternoon I tried to deadlifting again. Guess what?? I managed to deadlifts 90kg. For 5 reps. Holyhell I couldn't believe idid that. I js want to confirm and enforce that squat do HV carry over to deadlifts. Way much more. I'm so happy now. I nvr pass 50kg deadlift. I need handstrap to push more. Thank you for your sharing.

[@joshuamedina7292]

I do the deadlift into a shrug and it exhausts me greatly but i feel good after i recover

[@tjack...]

Like the description above, do both!

[@firdaushassan3237]

I don't understand what he is saying but I am living...

[@jjk3502]

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.

[@meteamol5431]

Squat is king of exercise 🤟🤟

[@anthonylopez4386]

To answer your doubts each exercise hits two completely muscle groups… squats = mainly glutes n quads and deadlifts = back, glutes and hamstrings

[@Silky_boi]

Brian Shaw said, “Deadlift is king”

[@ivanverdian1]

I did both in one session.. what I dont know is, should I deadlift first or squat first when we do both in one session?

[@ProfessorXavier200]

The deadlift is best and the king without a doubt. I cant believe this is even a debate

[@redbloodedamerican2743]

Do both at every session

[@samsonvladislav4167]

Which of the two helps lose more bodyfat?

[@isaacgonzalez8270]

I do both on leg day, first squat and the dead lift.

[@matthewmorley261]

If you can do both on the same day you're not going heavy enough

[@MrJrfuller83]

Be careful you don't pass out

[@amazinggrace313]

@@matthewmorley261 if leg day is once a week , then wouldn't both have to be done on same day ?

[@matthewmorley261]

@@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.

[@jdbsoccer100]

@@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

[@AdamMclardy]

I squat for strength and use separate pull exercises for the “deadlift”

[@sage6336]

squat or deadlift what is the best builder? With respect you don't look like you have done either

[@shahiqk]

İ like squats 🔥🔥❤️

[@Charliemmafan]

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.

[@hardassteel]

Yup

[@RemedyMixSA]

Very true

[@geoffreyfaltot1006]

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.

[@Unholyspirit]

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

[@IkaikaArnado]

Why squat when you can front squat?

[@apuuvah]

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.

[@darkfoxjj]

Unbalanced, no push/triceps. I'd definitely switch it up a bit too. I'd go Squat/DL, bench/incline press/Ohp, row/pullup.