Evidence Based
Many old-school strength coaches claim you can’t squat impressive numbers without heavy deadlifting—or deadlift big without squatting big, too.
But not everyone who wants a massive deadlift enjoys squatting, and not everyone chasing a huge squat cares about deadlifting.
So, can you improve deadlift strength without squats? And is the reverse also possible?
Research from the University of Bologna gives us some indication.
The scientists had 25 experienced weightlifters train their lower bodies exclusively with either squats or deadlifts (plus a few sets of leg extensions) 3 times per week.
After six weeks, here’s what they found:
- The deadlifters increased their deadlift one-rep max by ~18% and their squat by ~5%.
- The squatters boosted their squat one-rep max by ~13% and their deadlift by ~7%.
In other words, yes, you can improve deadlift strength without squatting. You can also boost squat strength without deadlifting.
This highlights a fundamental principle of strength training: Specificity is king. The best way to improve at an exercise is to practice it regularly.
So, how can you use this in your training?
If you want a bigger deadlift but hate squatting, that’s fine—you don’t have to squat. Instead, focus on deadlifting.
To maximize your results, include variations like Romanian deadlifts, rack pulls, and deficit deadlifts. These exercises help you do enough volume (sets) to build strength and muscle while targeting weak points that could otherwise hold you back.
That said, skipping squats entirely isn’t ideal. Adding at least one “knee-dominant” (squatting) exercise, like Bulgarian split squats, leg presses, or step-ups, can prevent muscle imbalances that might hinder your gains or increase your risk of injury.
READ MORE: 6 Knee-Dominant Exercises to Build Bigger, Stronger Quads
Likewise, if your goal is to improve your squat, deadlifting isn’t mandatory. The key to a stronger squat is regular squatting.
Including squat variations like front squats, box squats, or hack squats in your program can also boost your results by increasing your weekly volume and addressing weak points. And as with deadlifting, adding at least one “hip-dominant” (hinging) exercise to your routine can improve overall strength and balance.
READ MORE: 6 Hip-Dominant Exercises for Glute and Hamstring Growth
So, you don’t have to squat to build a massive deadlift, or deadlift to build a huge squat. But including both—or at least similar movements—in your program will likely help you get stronger faster, avoid imbalances, and stay injury-free.
And if you want a program that includes the perfect amount of squatting and deadlifting to maximize muscle growth and strength gain, check out my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger.
Scientific References +
- Nigro, Federico, and Sandro Bartolomei. “A Comparison between the Squat and the Deadlift for Lower Body Strength and Power Training.” Journal of Human Kinetics, vol. 73, no. 1, 21 July 2020, pp. 145–152, https://doi.org/10.2478/hukin-2019-0139. Accessed 6 Sept. 2020.
- Gamble, Paul. “Implications and Applications of Training Specificity for Coaches and Athletes.” Strength & Conditioning Journal, vol. 28, no. 3, 1 June 2006, pp. 54–58, journals.lww.com/nsca-scj/Abstract/2006/06000/Implications_and_Applications_of_Training.9.aspx. Accessed 5 May 2022.
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