Part 2
The Deadlift
The deadlift is also a complex joint movement with a few variations. Typically, the deadlift is performed with the hands between the legs and feet wide (Sumo Deadlift), or with the feet about hip width apart and hands outside of the legs (conventional deadlift and snatch deadlift). The major muscles incorporated in the deadlift are the glutes (the main muscles doing the work). The hamstrings and gastrocnemius are the dynamic stabilizers, while the muscles that help perform the movement are the quadriceps, adductor magnus (deep inner thigh), and soleus (deep inside calves). Deadlifts are beneficial to increasing dynamic movement capability, increasing metabolic response to exercise, and increasing lean muscle mass.
Now, I want to draw special attention to the next part. The basic number of muscles preventing unwanted body movement also known as stabilizers. The major stabilizers incorporated in the deadlift are erector spinae (low back), middle and upper trapezius (middle/upper back), rhomboids (upper back between shoulder blades) and the levator scapulae (muscle of the neck that helps stabilize the shoulder blades). These muscles work to maintain proper spinal alignment while preventing the shoulders from rolling forward due to the load.
So, I threw out a few big names out there. Arguably, the point is that the deadlift requires more muscles to properly perform the exercise compared to the squat. The incorporation of more muscle translates into greater energy demands and higher metabolic impact helping to increase development of full body lean muscle mass.
Like the squat, the deadlift is a comprehensive compound movement. Unlike the squat, the deadlift has a comparatively lower impact on joints and does not have to be performed through the entire range of motion to be effective. The deadlift allows individuals with some types of knee pain to get full body results without the extreme impact on the joints. In my opinion, the deadlift should be taught from the top down. This enables the client/athlete the ability to learn the key movement distinguishing the deadlift and squat which is the hip hinge. Properly learning the hip hinge requires activation of the backside of the body. Granted, there are still some people that are not able to perform the deadlift due to certain injuries etc. That said, there are many who can deadlift with proper technique, even as a beginner, using the “top-down” method.
One major benefit of the deadlift is the difference between sumo and conventional deadlift. The sumo deadlift (with hands inside the knees) is appropriate for beginners and individuals that are unable to establish a “neutral spine”. The change in hand position enables most people to instinctively obtain a neutral spine much easier. This method can be coupled with a change in lifting range of motion to relearn the movement pattern.
Now, here is the elephant in the room that some of you may have noticed. The deadlift and the squat have a large difference other than glutes and quads. The deadlift is a complex pulling movement. We are applying force above the load. This has a very different impact on the way the body handles the load compared to the squat. The squat is considered a pushing movement since the force is being applied beneath the load (regardless of the technique). What this means is although the deadlift incorporates a greater number of muscles it is best paired with the squat to help develop an effective and highly beneficial training program.
Conclusion
The squat and the deadlift are highly effective coupled together or individually. The best answer to which is the better exercise is simply this; which one has the greatest impact on your goal? If you like to run, play hockey, football, or volleyball then squats may have a greater benefit. If you are a competitive swimmer, gymnast, or you do anything that requires explosive hip movement, the deadlift may be a better fit. If you exercise to remain healthy and maintain a high quality of life, then use them both. Know your goal and then keep the goal the goal. Choose exercises based on what you can do, not on what you think the exercise can do for you.
Stay healthy everyone,
Reuben
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