When it comes to key exercises, squats and deadlifts they are a regular part of the mix and have a good reason for being there. Regardless of whether you’re doing these moves with your own body weight or using gym equipment, each exercise is highly effective for building lower-body strength.
In fact, you probably do these movements more than you think, especially with daily activities like picking things up off the floor or sitting in a chair.
Based on their importance in daily life, Rocky Snyder, strength and conditioning specialist and author of the “Return to Center” strength training guide, suggests practicing both to move well, not only during training, but also in general.
Another important point, he adds, is to start with bodyweight exercises to master the posture.
“Too often, people just grab weights and try to squat or deadlift before the body really knows how to do them right,” he says. “Master the basics and progress methodically.”
In The Truth News We tell you what each movement brings to your fitness routine and what you should consider when deciding which one to choose for your next workout.
What is the deadlift exercise?
The deadlift exercises They are compound movements that work the entire body, including the arms, legs, core, and shoulders.
The deadlift exercises Standard squats are similar to squats, but instead of flexing the hip and knee joints, you bend at the waist, push the hip back, and lift a barbell or dumbbell off the floor.
A 2020 study revealed that both the squat and deadlift resulted in a similar improvement in maximal lower-body strength and jumping performance.
Good Posture: A deadlift takes some effort to get right, Elmardi says, since you need to engage your legs and not load or strain your back muscles.
We tell you how to do it, but if you have any doubts and you have the possibility, always make sure to review it again with a certified trainer or instructor.
- Stand tall with your feet shoulder-width apart.
- Begin with a hip flexion to lower yourself toward the weight you’ll be lifting, or your ankles if you’re doing the exercise with body weight. Keep your spine in a neutral position, then push your hip back as if you had a rope around your hip pulling it back. Tension should be generated in the hamstrings. Continue to bend forward, bending your knees slightly until you can grasp the barbell. Hip flexion will always be the way to put the weight back on the ground.
- Hold the barbell with both hands extended arms length from the body.
- Maintain a natural arch in your back as you continue with your knees slightly bent.
- Contract your gluteal and hamstring muscles to lift the weight off the ground.
- Slowly lower the weight until your hips are almost parallel with the ground.
- Pause briefly before repeating the movement.
It may interest you: What muscle does the conventional deadlift work?
Squat or deadlift: what’s the difference?
Although both the squat and the deadlift fatigue the muscles of the lower body, there are some notable differences between the two exercises, says Snyder. Between them:
During the deadlift exercisesthe hip does not go down and up, but maintains a level position, and the back is the one that flexes and moves, until it extends and moves forward.
Likewise, with deadlift exercisesthe torso lowers in front of the legs instead of remaining upright and with minimal movement as it does in squats.
Although both exercises focus on the ability of the hip to create a flexion-like action, the squat does so with dynamic involvement of the knees and ankles. Meanwhile, the deadlift keeps the knees and ankles locked with minimal movement.
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