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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