So, um, I'm certain you all will know this ...

[resolute]

What's the difference between a squat and a deadlift? Actually, practically, when I am at the Y, what should I be doing differently between them?

Comments

[resolute]

Ohhhh, okay, I see a vast part of my personal confusion. I am not up to doing these with weight all the time. So, with no weights, what's the difference between a squat and a deadlift?

[resolute]

And, having posted that, I now see rydra_wong's explanation. Disregard, and thank you!

[rydra_wong]

With no weights, a deadlift is basically "bending over to pick up an imaginary object from the floor". *g*

Actually, I belatedly realized that this is a good example: imagine you've dropped something lightweight on the floor. Your basic "reach down and pick it up" move is pretty much a deadlift.

Now imagine that you've strained your back: in that case, you'll (rather gingerly) squat all the way down, pick up the object, then stand up with it. That's your squat movement.

Another way of thinking about it is to focus on the centres of gravity in the movement. In a squat, any extra weight (whether it's a barbell on your shoulders or dumbbells held down by your sides) has its centre of gravity acting right down through your centre of gravity, throughout the whole movement.

With a deadlift, you start with the weight's centre of gravity in front of yours; the action of the deadlift is pulling it up and "onto" your centre of gravity. If that makes any sense at all.

Unlike squats, deadlifts tend not to be done with bodyweight alone. However, a single-legged deadlift can be a pretty fun balance and stability exercise, even with no weight or a light weight:

http://gubernatrix.co.uk/2008/10/improve-weaknesses-with-unilateral-exercises/

[resolute]

Yes, yes, precisely. One can DO squats with no weight, and I was trying to figure out what a deadlift without a barbell was, what the core of the motion was. As I suspected, the answers here are exceedingly helpful.

I anticipate that the amount of weight I can "deadlift" is actually going to go dramatically UP, since it doesn't appear to involve squatting butt-to-heel.

On the other hand, I am really going to have to work on the bar position on my squats. I had been holding the bar at arms length in front of me -- i.e., in a deadlift position -- because the on-the-shoulders position aggravated a rotator cuff injury from last year. That's healed up now, though, so I should be able to do it.

[thalia]

For squats, if you can't manage a barbell on your shoulders, you can always hold dumbbells in your hands. Don't know if you've tried that.

And I think most people can deadlift higher weights than they can squat. If your gym has lighter barbells, you might want to start with a ten-pound barbell and see how that feels. You'll just need to elevate it a little so you're not having to bend down too far to pick it up--it should be at the height it would be at if it had 45-pound plates.

[rydra_wong]

And I think most people can deadlift higher weights than they can squat.

Yup, and it can vary even more depending on body proportions (which may be more or less suited to squats or deadlifts).

At the moment, my max effort squat still hasn't reached the weight that I use for my warm-up set of deadlifts!

You'll just need to elevate it a little so you're not having to bend down too far to pick it up--it should be at the height it would be at if it had 45-pound plates.

This. Starting with it elevated to plate-height helps protect your lower back.

[rydra_wong]

I had been holding the bar at arms length in front of me -- i.e., in a deadlift position

Yeah, that's not going to work with a proper squat, because the bar would have to be able to travel through your knees. *g*

OTOH, if your shoulders get cranky using a barbell, then you can use two dumbbells, hanging down by your sides.

Or, even better, first learn the "goblet squat", which is one of the best tools ever for learning proper squat form: get a dumbbell, hold it vertically in front of your chest (like you're holding a goblet, hence the name -- don't be confused by all the people who think it's a "goblin squat"):

http://www.ehow.co.uk/video_2351724_doing-squat-lower-body-exercise.html

For me, the goblet squat really helped me figure out how squats work.

Sorry if I'm spamming the thread, btw -- this is a subject dear to my heart.

[resolute]

Nope, see, I ask these questions HERE because there is such a knowledge base! Excellent.

[buddleia]

Testifying to the power of Goblet Squats! I found them really helpful before getting some proper weight on my shoulders for back squats.