Most of us try to follow the conventional wisdom regarding optimal workout plan design by splitting our workouts into different days for different body parts. At the start, it just seems easier to divide up our plan into separate sessions for different body parts and get them done one at a time. But over time, you will realize that different body parts respond better with different workout frequencies. This is particularly true if your primary goal centers on strength development. The case in point is of doing squats before deadlifts or vice versa. Let’s first look at these exercises individually.
Squats
To develop strength in your legs, you need to perform squats. Squatting is a power exercise that works the quadriceps, hamstrings, glutes, adductors, and calf muscles. Squats can be done with either dumbbells or barbells, and allow for high weight to be lifted when properly performed. In addition to simply building leg strength, squats have several other benefits to the overall health of a person. Here is how you do proper squats;
- Place a barbell on your back or hold two dumbbells at your side.
- The Feet should be hip-width apart and your toes should be pointed slightly outward.
- Bend your knees and hips to lower your body as far as possible. Keep your back straight and your head up.
- Pause, then slowly rise back to the starting position.
Squats are an excellent full-body exercise. They are compound exercises hence can assist with increasing your fitness and strength levels. Squats engage large muscle groups in the lower body, core and upper body, providing benefits on both, endurance, and strength levels. The muscles which get worked while doing squats include glutes (buttock), quadriceps (thighs), hamstrings (back of the thighs), calves, and abdominals.
Deadlift
Deadlifts are a powerful weight training exercise that works on building up the muscles in your back, hips, and legs. Deadlifts also help to build overall strength and balance. A good deadlift workout routine can be used as part of a weight lifting or strength training program. To do deadlifts;
- Stand with your feet hip-width apart and the barbell on the floor in front of you.
- Bend at your hips and knees and grab the bar with an overhand grip, hands shoulder-width apart.
- Keeping your back straight, lift the bar up contracting your glutes and hamstrings until you are standing upright with the weight in your hands.
- Pause, then slowly lower the bar back to the floor.
Deadlifts are one of the best exercises you can do to build strength and muscle. It is a compound exercise, working for several muscle groups at once. It is also a total body workout—the core, legs, lower back, upper body and, arms all work together to carry out this exercise. The movement requires little equipment, meaning you can do it anywhere, using just a barbell or dumbbells.
Can you do squat and deadlift same day?
There is no definitive answer to this question. Some people claim that you can do squat and deadlift on the same day without any problems, while others recommend giving each lift its own day. As with any activity, it is always best to listen to your body and pay attention to how you are feeling. If you are experiencing any pain or discomfort, it may be best to refrain from doing both exercises on the same day. If you do choose to do squat and deadlift on the same day, it is important to make sure that you are taking appropriate rest days in between.
Final Thoughts
The squat and the deadlift are two of the three most important lifts in the world of lifting. They both rely to a high degree on certain muscle groups, but differ in other ways. These differences should be taken into consideration when planning a workout routine. To answer the question of whether or not it is possible to do a squat and a deadlift in one day, we have to consider the differences between these two lifts and what effect they will have on your body, as well as your schedule.
