A Comparison Between the Squat and the Deadlift for Lower Body Strength and Power Training

Abstract

The aim of this study was to compare the effects of two resistance training programs including either a deadlift or a parallel squat on lower body maximal strength and power in resistance trained males. Twenty-five resistance trained men were randomly assigned to a deadlift group (DE; n = 14; age = 24.3 ± 4.1 y; body mass = 84.8 ± 14.2 kg; body height = 180.3 ± 6.8 cm) or to a squat group (SQ; n = 11; age = 22.3 ± 1.6 y; body mass = 83.0 ± 13.6 kg; body height 179.9 ± 6.1 cm). Both groups trained 3 times per week for 6 weeks. The deadlift and the squat were the only lower body maximal strength exercises performed by DE and SQ groups, respectively, while both training programs included jumps. A significantly (p = 0.017) greater increase in deadlift 1RM was observed in the DE compared to the SQ group, while the SQ group obtained a significantly (p = 0.049) greater increase in squat 1RM. A significant increase in jump performance (p = 0.010), without significant interactions between groups (p = 0.552), was observed in both groups. Three participants of the DE group developed lower back pain and were excluded from the study. Results indicate that both the squat and the deadlift can result in similar improvement in lower body maximal strength and jump performance and can be successfully included in strength training programs. The incidence of back pain in the DE group may suggest a marked stress of this exercise on the lower back. Proper technique should be used to minimize the risk of injury, especially when the deadlift is performed.

Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review

“…Moreover, given that the specificity principle plays an important role in strength gains (7,8,36), it logically follows that to optimally improve strength capacity in a specific exercise, the exercise has to be trained preferentially (34). On the other hand, there is some degree of strength transfer from exercises with related movement patterns (8,32), and the use of complementary "accessory exercises" are frequently employed to indirectly enhance strength via hypertrophic increases while reducing joint stress over time. Despite a seemingly sound theoretical rationale, it remains questionable as to whether exercise variation promotes greater strength gains than repeatedly performing the same exercise.…”

Transfer Between Lifts: Increased Strength in Untrained Exercises

“…Strength and conditioning research has traditionally focused on the transfer of power and strength from RT to athletic performance (2,19,22,26,28,29). More recently, transfer has been studied in the context of increased strength in untrained exercises (6,9,14,17,18,25,27). Considering bilateral lower-body ground-based exercises, there is evidence of transfer between hip thrust and front SQ (6), hip thrust and back SQ (9), DL and back SQ (17), and kettlebell swing and DL (14).…”

“…More recently, transfer has been studied in the context of increased strength in untrained exercises (6,9,14,17,18,25,27). Considering bilateral lower-body ground-based exercises, there is evidence of transfer between hip thrust and front SQ (6), hip thrust and back SQ (9), DL and back SQ (17), and kettlebell swing and DL (14). However, specificity predominated in these studies because 1RM increased by more in the trained exercises (6,9,14,17).…”

“…Considering bilateral lower-body ground-based exercises, there is evidence of transfer between hip thrust and front SQ (6), hip thrust and back SQ (9), DL and back SQ (17), and kettlebell swing and DL (14). However, specificity predominated in these studies because 1RM increased by more in the trained exercises (6,9,14,17). Pertaining to unilateral and bilateral exercises, research has demonstrated equal transfer of strength between back SQ and RESS (26) and back SQ and step ups (1,2).…”

Anthropometric Ratios for Lower-Body Detection Based on Deep Learning and Traditional Methods

“…Moreover, by strengthening the lower-body, one can improve one's agility and balance, helping to avoid falls and injuries during both daily activities and workouts. In addition, many studies [1,2] have found that lower-body strength and power are correlated and required for performing high-intensity, short-duration activities, such as jumping, sprinting, or carrying a load. Nevertheless, proper exercises should be performed to minimize the risk of injury from strengthening the lower-body.…”