To squat or to deadlift? If you could only choose one of them, which would you choose?
For me I would choose the deadlift, and here are my reasons.
1. A deadlift has no preceding eccentric contraction. Therefore its carryover to the initial few steps in acceleration is high.
2. You get more band for your buck with a deadlift, as you also get upper back work, shoulder work, and grip work.
3. Nearly all athletes need more posterior chain work
4. Deadlifts do not require a spotter
5. For in-season programs the fact the deadlifts do not have a big eccentric component is a good thing from a muscle soreness, and recovery standpoint.
6. Many athletes with bad shoulders cannot squat (with a straight bar anyway), but can nearly always deadlift as the arm is by the side.
7. Deadlifts are a great for rehabbing shoulders
8. Athletes with poor ankle mobility are poor squatters, but can they can still perfrom a deadlift with good form as ankle mobility isn't a hugh limiting factor. This is due to a more vertical tibia (or closer to vertical) position
There eight reasons why I would pick the deadlift over the squat. Now DO NOT get me wrong here, I love squats. My athltetes squat in the off-season. But if I had to choose between a squat or deadlift, I am picking the deadlift everytime.
Remember this is only my opinion. If you perfer to squat, and you are getting great results, who I am to argue. As long as you have a sound rationale for doing what you do, I have no problem with your program choices. Man I sound like Rob Panariello!!
So which one would you choose?