The Other Unparalleled Exercise by Jan Dellinger | Squat or Deadlift

by Jan Dellinger

Squat or Deadlift Preference

As esteemed as this pairing is, it's already been demonstrated that, at least in some cases, they will not serve with equal effectiveness.

The most glaring disparity is in one's respective exercise poundages. The amount of resistance that can be employed is important because there is a well-established correlation between it and one's size and strength status. Perhaps this is a somewhat oversimplified statement--though not by much--that bodybuilding is little more than powerlifting (or strength training, if you like that term better) done at higher repetitions. Still, the aim is to add more weight to the bar on basic exercises over the long haul.

It's a fine strategy for those constructed for efficient squatting to devote years on end to this exercise. But the individual whose mechanics are inclined toward better deadlifting will be handicapping himself needlessly by following the same squat-focus path. Wouldn't it be better for this latter trainee to, at least some of the time, focus on the deadlift, thereby cultivating his greatest asset to the fullest?

Wilbur Miller

Poundage disparities between the squat and deadlift can be substantial. Examples abound in competitive powerlifting, especially in the early days.

At the first national powerlifting tournament held in the USA, in 1964, some vivid ratios could be found among the seven class winners. Middleweight winner, Nathan Harris, exhibited a 180-lb spread (445 squat vs. a 625 deadlift); Terry Todd, heavyweight winner, squatted 600 while deadlifting 710; Wilbur Miller, runner-up to Todd, displayed a 200-lb gap (515 squat vs. 715 deadlift).

In passing, note that Miller deadlifted this 715 with a clean (knuckles-front) grip!

No one at this inaugural event, however, had a squat-deadlift differential approaching featherweight (132 lbs) winner, Hal Raker. Raker's differential was 240 lbs (235 squat vs. 475 deadlift).

In case readers wonder why I went back to 1964 to make comparisons, the sport of powerlifting was in a more "natural" state in those pioneer days. Specifically, there was no support gear to artificially aid a lifter's performance--no supersuits, bench shirts, erector shirts, specialized knee wraps or deadlift slippers. Actually, standard-issue lifting attire then was either a lifting singlet or a T-shirt (usually white and devoid of advertising or slogans), and trunks. Footwear, in the main, was limited to either sneakers or work boots.

Okay, that's powerlifting, you say. I specifically denoted that this discussion is related to the squat and deadlift strictly as repetition bodybuilding exercises. Nevertheless, even when doing reps, more resistance should always be the goal. Al Gerard is adamant about utilizing the best loading mechanism (exercise) possible for maximally developing any muscle group, assuming that safety is not jeopardized. If a trainee finds that in his case the greatest- resistance-equals-greatest-results formula favors usage of the squat, then this should be his focal point the majority of his training career.

On the other hand, if another trainee sees that the greatest poundage rule favors the deadlift in his case, then he should pursue this barbell maneuver with fervency... On To Part V >>

Part I - Part II - Part III - Part IV - Part V - Part VI - Part VII - Part VIII - Part IX - Part X - Part XI - Part XII

The Original Gerard Trap Bar

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The Other Unparalleled Exercise (cont.)

by Jan Dellinger