Which is better for runners: squats or deadlift?

for reasons you mentioned, and others, the dl is the best imo. also, to get some of the benefits of the back or front squat with a different lift and to supplement your dl, try hack squats from the floor (basically a dl with the bar behind your feet instead of front), and/or the goblet squat with a kettlebell or dumbell. deeper range of motion with less weight with less chance of knee issues (goblet vs back squat). finally, the hs basically works the same muscles as the back squat but you are pulling from the floor (same as dl) which incorporates more total body muscle. to your point, the joint angle for the hs is nearly the same as the dl.

I think that sprintgeezer had it right, there was an interesting thread somewhere.

iirc somebody converted him to doing squats where the bottom resulted in him sitting on a bench, with full relaxation, to work the backside action. after reading that thread I tried all the stuff they were discussing, and I have gotten much stronger, stayed away from injury, and just feel like I have more dig, or pop. I think I'm more balanced than I used to be, doing mostly back 1/4 squats.

I will try to find a link

Here's one, but not the one I was thinking of

http://www.letsrun.com/forum/flat_read.php?thread=4480658

do a search using sprintgeezer, squat, and deadlift as keywords, and the good threads come up, there are maybe 4 of them. those guys had some good discussions back in the day, glad there is a thread archive

Squats are important for sprinters, especially 100m guys. The start is essentially an explosive squat.

The answer is more running

Both. Squats are just really good for waking your quads up to the fact that they can generate power through their full range of stretch and contraction.

A set of squats is a great active stretch. Don't do endless sets until you can barely run for a week, just do two sets(one warm-up and one heavier) and then do deadlifts.

Minimal weightlifting can prime your neuromuscular system without breaking down the muscles.

weight lifterr wrote:

Seems like full squats, while great for strength, might not be super running specific as the knee is never anywhere close to 90 degrees while running. This would make me think 1/2 or 3/4 squats would be better. During deadlift, the knees are bent approximately the same as during a half or 3/4 squat, and the lift engages many more core muscles. This makes me think it might be better both for all around strength and stability but also better for runners (assuming they had to choose one or the other). I have been doing squats, but recently my knee has been hurting, and I think deadlift would be both better and easier on my knees. What do you think?

The two exercises are completely different.

One is a PUSH (Squat) and the other a PULL (Deadlift). They could be used in conjunction with one another as any good strength training regiment would consist of a PUSH exercise, PULL Exercise, and a "CORRECTIVE" Exercise where a corrective exercise could be CORE or STRETCH intensive.

Any regiment that consisted of a single one of the 3 (Push, Pull, and Corrective) is incomplete/unbalanced.

No they are not. They are both essentially push exercises. The weight is just hanging from your arms.

Captain Oblivious wrote:

No they are not. They are both essentially push exercises. The weight is just hanging from your arms.

And "Pull ups" are a PUSH excercise too huh?

the dead lift is generally considered hip dominant and the squat knee dominant although a few training gurus like Dos Remedios consider the dead lift a push exercise. The Romanian dead lift on the other hand is always considered a hip dominant exercise. as far as which is better perhaps they both should be done unless you are already quad dominant in which case most of your lifting should be Romanian type dead lifts.

Just run baby

The deadlift is known as a pulling movement as you are PULLING a weight from the floor. The squat is known as a pushing movement as you are pushing a weight UP from a squatting position.

When it comes to running specific lifting I would focus on triple extension of the ankle, knee, and hip as well as foundational movements that improve triple extension.

Triple extension movements include variations of the clean or snatch and variation of the push press or push jerk. Foundational movements would include the squat and variations such as the weighted lunge and also hip extension movements such as the RDL.

Which is better for runners? Squats, lunges, step ups...ie squating/pushing movements.

Alan

You don't necessarily lift to be sport specific-- for instance some people use squats to target their glutes, since they can wind up weak if you only do distance running.

Do the math wrote:

Captain Oblivious wrote:

No they are not. They are both essentially push exercises. The weight is just hanging from your arms.

And "Pull ups" are a PUSH excercise too huh?

Horrible comparison. Do you even lift?

Runningart2004 wrote:

The deadlift is known as a pulling movement as you are PULLING a weight from the floor. The squat is known as a pushing movement as you are pushing a weight UP from a squatting position.

When it comes to running specific lifting I would focus on triple extension of

Alan

Look at this, I think you will change your mind...

Deadlift as a push exercise will save the back from getting strained. Much more event specific for both sprinters and distance runners, I believe.

oh gee thanks! moron.

Runningart2004 wrote:

The deadlift is known as a pulling movement as you are PULLING a weight from the floor.

Alan

read any deadlift technique description and it will say "push through the heels". it's a pushing movement.

example: "It may help to think of the start of the pull as a standing leg press. The initial knee extension puts your body into the perfect hinge position where you can finish the lift with your glutes and hamstrings."

moron

So, it took you four hours to say the same thing I posted right above your post. Who is the moron? At least I have a pretty good link that explains the lift.

Nice try, joker.

regarding quibbling over calling dead lifts pushing or pulling movements. Some of the elite trainers and certifying organizations do the same. According to the National Strength & Conditioning Association

"Lower extremity muscle groups are difficult to place in

either push or pull categories, Because most tend to be

involved in both categories of movement." This is taken from their book Strength Training (2007). Alan gave great examples of whole body triple extension movements which should be employed if possible. Conventional wisdom today is to do more hip dominant movements than knee dominant movements as well because most people tend to be quad and front side dominant.

Obviously people get influenced by the grabbing of the bar and seeming to pull the weight up but the arms are just functioning like a yoke.

A pulling motion bends joint angles rather than straightening them as the deadlift does.