Can i do deadlifts and squats

Meanwhile, trap bar deadlifts and dumbbell single-leg Russian deadlifts are great alternatives to the traditional deadlift. Both are slightly easier to perform, and train the body to properly pick up weights off the floor so that, if you end up trying traditional deadlifts, you get the most out of them, Donavanik says.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Squat variations: Which brings us to variations. More Videos. Account My Account Sign Out. Your back is flat throughout the movement.

Some benefits of performing deadlifts include strengthening and gaining more definition in your upper and lower back, glutes, and hamstrings. Squats are also a functional exercise. Functional exercises use movements you may use in your daily life. For example, you may do the squat motion when sitting down in a chair, picking up objects on low shelves, or leaning down to pick up a child. Regularly performing squats may make it easier to perform these types of tasks. You can include both deadlifts and squats in the same workout, or you can perform them on alternating days.

Squats, on the other hand, are beginner-friendly and effective for building strength in your legs and hips. If you have knee pain, squats may further irritate your knee. They can also increase your risk for knee pain. With a deadlift, knees should remain stable, so they can be a safe option if you experience knee pain. Allow your knees to push out as you bend instead of pushing them in front of you.

If deadlifts cause pain in your knees, you may need to stretch and foam roll your hamstrings and hip flexors , which may lessen pressure on your knees. But if deadlifts cause any additional back pain, avoid them.

Also avoid them if you have a recent back injury. You can modify squats if you have back pain. Squats are arguably a more beginner-friendly exercise than deadlifts. You can also modify squats for different fitness levels. Beginners can also practice squats by using a chair to squat down until seated, and then use the chair to help stand back up.

This is an effective way to practice squats for people at risk for falls, like older or pregnant people. They can help you learn proper technique and reduce your risk for injury. The squat and the deadlift are the two biggest movements you are likely to do with a barbell. Finding balance between these two titans of strength and power can be difficult and may leave you missing out on the best results.

Read on if you want a huge squat and a mighty deadlift without dedicating a whole day to each movement! You can carry the fatigue from squatting to deadlifting, and vice versa. You can get all of these done on the same day when you squat and deadlift on the same day. They offer an opportunity to cover both the lower body movements with a variety of exercises related to the squat and deadlift.

You can do whatever you want, but we strongly recommend squatting before deadlifting. This is because the carryover of fatigue is worse when you deadlift first: the postural demands and the fatigue in the stabilizers of the spine can be a real problem. The reason for this is pretty simple for most people: the deadlift tires the muscles needed for an effective squat, but a squat might not do the same for the deadlift.

The hip- and back-dominant deadlift tires the hips and back really quickly and has a long lever — the portion of the back stressed by the lift. Their role after this is limited, and fatiguing the legs will make deadlifts feel more difficult, but not risk serious issues like rounding of the back.