For American football
For American football, barbell back squat and trap bar deadlift score the same on every criterion.
Both are good choices that build different things for American football, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Back Squat. Lower-body strength for driving through contact.
Trap Bar Deadlift. Heavy leg and hip strength with a lower learning curve than the barbell deadlift.
For quad growth, barbell back squat rates higher on our research criteria: more of the work on the quads, more stretch. Trap bar deadlift is easier on the joints.
For cycling, the two are close. Trap bar deadlift rates slightly higher: more injury protection, easier to learn and fit in. Barbell back squat carries over more directly to cycling.
For soccer, trap bar deadlift rates higher on our research criteria: easier to learn and fit in.
For running, trap bar deadlift rates higher on our research criteria: easier to learn and fit in.
For basketball, trap bar deadlift rates higher on our research criteria: easier to learn and fit in.
For functional fitness, the two are close. Trap bar deadlift rates slightly higher: more injury protection, easier to learn and fit in. Barbell back squat carries over more directly to functional fitness.
For hybrid & fitness racing, trap bar deadlift rates well ahead on our research criteria: more injury protection, easier to learn and fit in.
For combat sports, trap bar deadlift rates well ahead on our research criteria: more carry-over to combat sports, easier to learn and fit in.
For American football, barbell back squat and trap bar deadlift score the same on every criterion. Both are good choices that build different things for American football, so a plan can use both.
Trap bar deadlift is easier: it’s easy to learn, while barbell back squat takes some practice.
Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Trap bar deadlift needs a trap bar, so for most people it’s a gym exercise.
About the same: both rate Good for injury protection in our research rubric.