I’ve always been slow to break the bar off the floor in my deadlift. If you’ve seen Titanic, I’d still be lifting as the scene with Rose and Jack unfolds. If that sounds like you, squats might be the missing piece.
Squats to boost your deadlift
A few years ago I started prioritizing front squats and increasing my squat volume, and I finally hit a 600 lb deadlift. The extra squats clearly built my quad strength and helped me push off the floor at the start of the pull. A note of caution: if your deadlift volume is high, choose front squats or high-bar back squats, since they let you stay more upright and reduce stress on the spine. If your deadlift volume is lower, you can include more low-bar back squats.
Here’s a simple example of how I balance deadlifts and squats based on how often I deadlift.
Deadlift 1x per week (two lower-body sessions)
Day 1
A. Back Squat: 5×2 at 60% with 60 seconds rest
B. Deadlift: 2×2 at 85%
C1. Deadlift – For Gains: 4×4 at 70–75%
C2. Deadbug Variation: 4×5 per side
D1. Goblet Split Squat: 3×12, 10, 8 per leg
D2. 45-Degree Back Extension: 3×12–15
E. Carries or Sled Work
Day 2
A. Back Squat: 1×2 at 85%
B. Anderson Back Squat: 5×1 at 80%, 60s
C1. Pause Back Squat: 3×5 at 70–75%
C2. Deadstart DB Row: 3×8 per arm
D1. Pull-Throughs: 4×10–15
D2. Reverse Nordics or Sissy Squats: 3×8–10
Deadlift 2x per week
Day 1
A. Pull-Through: 2×10
B1. Deadlift – Rest/Pause: 3×3/2/1 (use a weight you know you can do for 5 reps: 3 reps, rest 15s, 2 reps, rest 15s, 1 rep)
B2. Bear Stance Belly Breath: 3×5
C1. SSB Squat: 3×8 at 60–65%
C2. Stationary Spiderman with Reach: 3×5 per side
D1. DB Reverse Lunge: 3×12, 10, 8 per leg
D2. Pallof Press: 3×10 per side
Day 2
A1. Front Squat: 3×5 at 65–70%
A2. Pull-Ups: 3x AMAP
B. Deadlift – Speed/Technique: 6×3 at 60–65%
C1. 1-Arm, 1-Leg RDL: 3×8 per leg
C2. Split Stance Cable Chop: 3×8 per side
D1. Barbell Glute Bridge: 3×10
Bottom line: Don’t neglect your squats.
