The SQUAT VS DEADLIFT
The squat and deadlift are the two most fundamental movements in Fitness. And it’s for good reason as they target several muscle groups in the body and offer a wide range of benefits, contributing to overall strength, muscle growth, and function. However, they do have distinct differences in the technique and muscle-activation that we must understand so we can minimize injury and maximize the benefits when performing these exercises. Below are my points of performance for each movement.
SQUAT
Feet hip to shoulder width apart, toes slightly slanted out, weight in the heels, shoulders back and down.
Keeping a neutral spine, push hips back and down like you are taking a seat, engaging core muscles focusing on keeping the torso upright as your butt drops.
In the bottom position, hips should be slightly below knees, knees track over the ankles, one line of action in spine, feet glued to the ground with weight in the heels.
Return to top position driving through heels with a strong contraction of the legs, hips and shoulder rising at the same rate.
DEADLIFT
Feet straight and hip-width apart, weight in heels, shoulders back and down.
Push butt back, hinging at the hips, softly bending the knees without rounding the spine or shoulders while keeping the weight close to the body as you descend.
In the bottom position, shins should be almost perpendicular and the posterior chain should be actively engaged with one line of action in the spine.
Return back to top position along the same line of action; shoulders and hips rising at same rate, keeping tension through the back of the body as you come to standing.
Feet hip to shoulder width apart, toes slightly slanted out, weight in the heels, shoulders back and down.
Keeping a neutral spine, push hips back and down like you are taking a seat, engaging core muscles focusing on keeping the torso upright as your butt drops.
In the bottom position, hips should be slightly below knees, knees track over the ankles, one line of action in spine, feet glued to the ground with weight in the heels.
Return to top position driving through heels with a strong contraction of the legs, hips and shoulder rising at the same rate.
Feet straight and hip-width apart, weight in heels, shoulders back and down.
Push butt back, hinging at the hips, softly bending the knees without rounding the spine or shoulders while keeping the weight close to the body as you descend.
In the bottom position, shins should be almost perpendicular and the posterior chain should be actively engaged with one line of action in the spine.
Return back to top position along the same line of action; shoulders and hips rising at same rate, keeping tension through the back of the body as you come to standing.
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