Therefore, Deadlifts are almost always performed on Leg Day. Your upper back and shoulders are assisting in pulling the weight up and are staying tight throughout the movement. Rack pulls, Romanian deadlifts, and good mornings will develop the lower back, glutes, and hamstrings, all of which should help the … I need at least two days off between the two otherwise i can't get the work done. I do deadlifts on my pull day. And I still want to deadlift more often. Question #1 (01:30 - 02:48): What kind of mobility work would be good for the deadlift if I can't maintain a neutral spine? Ive noticed if I dead lift heavy, by the time i squat, my lower back starts to fatigue and has trouble holding the weight up. This is not even discussing if the exercise should be performed before, during, or after your workout. All types of rows are great for back … Push, Pull, Squats, rest. I used to be able to do that but now that I've cranked up the volume my lower back just can't handle it. Deadlift day sounds fun... "Some people say deadlifts are for leg day, others say back day. Whichever you prefer I guess, I'd say back day myself because you're not gonna be wearing out your legs before you can squat. So when I started doing it every weekday in December (Christmas excluded), my fellow gym-goers took notice. My deadlift day I hit deads, MURDER hamstrings, and then lats. If you’re following a bodybuilding routine and want to incorporate your deadlifts on your leg or back day, go for it. I prefer leg day, as I feel better doing them after squats than on their own.My normal programming now has a back and leg day, which solves this problem. The two days up for debate are usually leg day and back day. The Trap Bar Deadlift is a full-body exercise that targets the hips and legs. The Legs. People usually split squats and deadlifts because it's pretty tiring doing one after the other. I've tried them on back day and leg day. Pull, Push, DLs, rest. This should get your deadlifting up to spec on your leg-day workout, but if you want to get it correct for your back-day workout, you will need to switch it up. The deadlift works the entire leg region much the same as the squat does (except the squat is in many ways a superior leg developer). Can't wait til next week. Hence, you'll want to add dedicated hamstring exercises on leg day, including exercises in which you bend at the knees (these are called leg-curl movements) and at the hips. I do them on both days. It works both, and can be used for both. Same. I've always felt it more in my legs than in my back, so I'm wondering which muscle group it should be used for, or if it works just as well for both. There is such a thing, just the concept needs reinterpretation. DEADLIFTS … So I do deadlifts during my lower body workouts. This is the only way and its what leads to me burn out on legs... the fucking struggle, Have 2 leg days, one for squats one for deadlifts. Also, you're missing out on the neural capacity you can build by going big back to back. Some will argue that the other spinal extensors, the Erector Spinae Group, extend the spine from the hip, all along the length of the spine to the skull. Use a variation you can't go as heavy on or are not as hard on the lowerback. Whether or not you do it on back day or leg day depends on the routine you're following. The back is the prime mover in the deadlift, which in a powerlifting competition is performed last and often decides the winner. This is what I do. Press question mark to learn the rest of the keyboard shortcuts. Since you're doing Squats as a main movement on Leg day then do Deadlifts on Back/Pull day. Deadlifts, Hamstring curls, Romanian deadlift, Barbell curl, and 1 arm dumbell curl. The considerable central and physical demands that heavy deadlifts put on your back make them the main course for back day. After all, you do a day for chest and a day for back. I would reserve them for your leg day. He's ectomorphic because he has lanky limbs and a slim torso. Below are some things to consider when determining if doing deadlifts post leg-day (or any day for that matter) is a smart move. Personally I like doing deads after squats on lower body days. Or if you work in an office like me you fear the lower back fatigue. 7 – Sled Pushes/Tows/Loaded Carries. After all, you do a day for chest and a day for back. Deadlifts should be separated from squats as far as possible, usually by three or four days. The straight-leg deadlift is a bastardized variation of a proper hip hinge movement. I typically do deadlifts as part of leg day. When I have the DL on my leg day I try to only front squat instead of back squat. This would be a Romanian deadlift, a movement very different from the stiff-legged deadlift, so know the difference. I used to do deadlifts after heavy back squatting which, now, would be a big no-no as my central nervous system would be smoked after the squats. If you can deadlift heavy after squats, then by all means put it on leg day. One thing I haven't seen mentioned is leverages. I usually squat heavy on a tuesday, and than sumo medium weight right after to hit the hammies. Instead of putting them last, do your deadlifts first. I do front squats with deadlift to avoid lumbar/lower back fatigue. ... One day a week, preferably at the end of back training. I'm always amazed at how little most people do them, especially if they're trying to build their back. You can work both on the same day, but you probably shouldn't go heavy for both. Based on your arm, leg, and torso lengths, you may end up with more leg or back dominant form. The Deadlift targets the Inferior (lower) muscles in the back, the Quadratus Lumborum, the Gluteals and the Legs. So yes, the deadlift fits the bill of being a compound movement, and you can certainly lift a lot of weight when doing them. My back work mostly consists of rows and pull ups. It places an enormous strain on the vertebral column due to faulty mechanics in the lumbo-pelvic-hip complex, and can lead to tears and avulsions in the hamstrings. The other issue we come to here is that of interference. While your lower back does come into play, it should not be the primary muscle you are lifting with. Deadlifts can be done on either back or leg day, but they should not be done on the same day as squats. I do legs, core and back day so it's never been an issue for me. Then I might change training partner and they would include them on leg day. It's a pulling exercise which is heavily focused on glutes. The day after I hit quads and focus on slaying my erectors, traps, and all the shit that's responsible for scapulae retraction. Just be careful not to schedule deadlifts after squats. RDLs like you mentioned, Pause Deadlifts (just off the floor), Stiff Legged, Sumo Stance, Snatch Grip etc.. I am currently sticking on deadlifts on leg day after squats using a barbell. They are a posterior chain exercise, a hip hinge movement. I'll hit leg accessories on both days, but throw in back accessories on deadlift days as well. All types of rows are great for back work and pull ups are essential. Deadlift Q&A from Instagram. Hammies making me hate life today. I do agree with separating out squats and do though due to cns load, I tend to structure each day around a heavy compound lift at the beginning and where legs has squats and variations, back doesn't really have anything (besides something like bent over which Imo isn't suited for high weight low rep work) so deadlift goes on back days to fill the gap and not crowd out squats. It also works your back isometrically. I have a dedicated deadlift day and dedicated squat day. They're the steak in your back-day exercise meal, and everything after is just the potatoes. That they engage lats and spinal erectors as stabilizers and are therefore a back exercise makes as much sense as saying a bent-over bb row is a leg movement. If your weak spot is your hammies, make sure you're doing Romanian deadlifts or straight leg deadlifts. While you hold deadlifts for last on leg day, put them first on back day. Made huge progress in both lifts. Going Too Light With Your Load. Usually lighter weight higher reps with leg day, then push day, then heavy deads to start off pull (back) day. Squats and leg presses can help the deadlift by building the legs, which should improve leg drive or the power to get the weight off the floor. One reason deadlifts are thought of as a back exercise is due to the fact that the squat is considered the king of leg exercises, and if you do both squats and deadlifts on the same day one of them will suffer as far as strength goes. Do three sets of 8-12 reps each of barbell deadlifts and rest for two minutes. But one of my favorite fitness channels on YouTube, the Buff Dudes, seem to only use it as a back workout. If you lock out ur legs then lean back using mostly back on the hip hinge and not the momentum of the lift.. eventually ur lower back will give out.. happened to me when i pushed it too much on a 180kg lift on d 4th rep. Good night.. ping. I do regular deadlifts on back day and Romanian deadlifts on leg day. I do them on my Push day, but that's just how I like to do it. I just make sure that I hit back first in that segment of my PPL routine so I'm all rested up for DLs. If you can deadlift heavy after squats, then by all means put it on leg day. They're separated by 3 days in between so I don't overwork my lower back. It's been working awesome for me at least! Do you ever have issues? If your weak spot is your hammies, make sure you're doing Romanian deadlifts or straight leg deadlifts. Or be like a powerlifter and give deadlifts it's own day. All three of these movements enforce the same biomechanics as a deadlift while utilizing different force angles and curves. Whether squats or deadlifts are better depends on your workout goals. The deadlift is a “pull” movement. Otherwise put it on back. Ill conventional deadlift heavy on Fridays. Try both and see what you like best. In fact most of the deadlifting movement is executed by the legs, with the back holding everything in place. They’re Functional AF. They pretty much hit the entire back and legs, with a particular emphasis on the low back and glutes. Then bench day, rest day, squat day, 2 rest days repeat. Stiff leg deadlifts are a different story. @Dukenheimer Agreed. My vote is leg day. That being said Stiff Leg DL hits your hamstrings harder than regular DLs so you would be better off doing them after squats as opposed to on a back day. I generally use the deadlift for posterior chain development (duh) but I’m a tall lanky ectomorph and the weakest part of my posterior chain are my hamstrings. You might be tall and lanky, but you're no ectomorph, because there's no such thing. Why not a day for quads and a day for hamstrings? We can argue all day about whether the squat or the deadlift is the king of … But it all depends on preference and how you cycle, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I don't think it's a big deal either way, though if you're squatting on leg day and want to save your energy then do deadlift on a different day. It’s pretty simple and entirely depends on your sequence and the way you execute it. There’s a big confusion whether one should be doing deadlifts with their back or legs workout. If you really want to make heavy weight training the basis of your conditioning work, then don't just pick it up, try moving it somewhere. I say they're for another day.". You can definitely do deadlift variations on your leg day too. Check out the full workout plan below for you to do deadlifts both on a leg day and a back day. Deadlifts - Should they be done on back day, leg day, with upper or lower body? This includes weighted pullups, squats, deadlifts and hammer curls, done ABA,BAB 3 day style. Leg day 1 is squat day with accessories, leg day 2 is deadlift + leg press (leg press being non negotiable) and accessories. I have a dedicated deadlift day and dedicated squat day. I remember deadlifts being used mostly on back day. I do my actual deadlifts on back day, and stiff leg on my leg day. So, what gives? Single-Leg Dumbbell Romanian Deadlift Ben Goldstein Why It Works: You’re challenging your posterior chain (lower back, glutes, hamstrings, calves) without using backbreaking weight. Now I gotta try this. Holy shit I didn't know about this exercise. But, they don’t actually recruit a lot of hamstring or quad. Deadlifts are not a back exercise. I used to do deadlifts on lower days, but my new routine has me doing it on back day. I was thinking of changing things a bit and I would like some input. I love deadlifting. So the few last months I have been doing the push-pull-legs split. 6 – Hip Thrusts/Back Extensions/Swings. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Powerlifters A video posted by Rachel ☕ … You can't "gear" a deadlift (use special powerlifting equipment) and the only way to get a bigger one is to earn it through pulling heavy iron. 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