I usually squat heavy on a tuesday, and than sumo medium weight right after to hit the hammies. One thing I haven't seen mentioned is leverages. Stiff leg deadlifts are a different story. Holy shit I didn't know about this exercise. This is not even discussing if the exercise should be performed before, during, or after your workout. If your weak spot is your hammies, make sure you're doing Romanian deadlifts or straight leg deadlifts. Your upper back and shoulders are assisting in pulling the weight up and are staying tight throughout the movement. It really depends on the style of deadlift you are performing, but most deadlifts target your glutes and hamstrings. Hammies making me hate life today. Because the RDL is not typically used as a feature lift, people don't … Whether or not you do it on back day or leg day depends on the routine you're following. 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. Ill conventional deadlift heavy on Fridays. Just be careful not to schedule deadlifts after squats. I'm doing a PPL routine now which means legs twice a week. Should I keep at what I’m doing? If you are incorporating squats into your leg workouts, you should do deadlifts on back days. That way you can focus on your posterior chain one day and quads/glutes the next. Did my first day of Romanian dead lifts yesterday. I'll hit leg accessories on both days, but throw in back accessories on deadlift days as well. I typically do deadlifts as part of leg day. My deadlift day I hit deads, MURDER hamstrings, and then lats. Then bench day, rest day, squat day, 2 rest days repeat. I do regular deadlifts on back day and Romanian deadlifts on leg day. But one of my favorite fitness channels on YouTube, the Buff Dudes, seem to only use it as a back workout. The two days up for debate are usually leg day and back day. While your lower back does come into play, it should not be the primary muscle you are lifting with. 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. Deadlift Q&A from Instagram. You can definitely do deadlift variations on your leg day too. I love deadlifting. Deadlifts - Should they be done on back day, leg day, with upper or lower body? Squatting heavy on one day and deadlifting heavy the following day is not a good idea for long term success. DEADLIFTS … They're separated by 3 days in between so I don't overwork my lower back. This would be a Romanian deadlift, a movement very different from the stiff-legged deadlift, so know the difference. I do legs, core and back day so it's never been an issue for me. While you hold deadlifts for last on leg day, put them first on back day. 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. I do them on both days. If you wake up in the morning with a sharp lower back pain after deadlifts the day before, or an inability to move your back or get out of bed (sudden loss of range of motion), this is not a normal response to deadlifting. Can't wait til next week. It’s pretty simple and entirely depends on your sequence and the way you execute it. Usually lighter weight higher reps with leg day, then push day, then heavy deads to start off pull (back) day. I used to do deadlifts on lower days, but my new routine has me doing it on back day. Pull, Push, DLs, rest. My vote is leg day. After all, you do a day for chest and a day for back. I was thinking of changing things a bit and I would like some input. Or if you work in an office like me you fear the lower back fatigue. A strong back is also vital to having a big squat and bench. You might be tall and lanky, but you're no ectomorph, because there's no such thing. Deadlifts can be done on either back or leg day, but they should not be done on the same day as squats. Having a basic understanding of what the deadlift focuses on will help answer this question. Deadlifts should be separated from squats as far as possible, usually by three or four days. So I do deadlifts during my lower body workouts. It's been working awesome for me at least! People usually split squats and deadlifts because it's pretty tiring doing one after the other. Doesn't mean he can't influence his morphology, but everyone has a body type, and their body type can always be described by a radar chart. 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. I do my actual deadlifts on back day, and stiff leg on my leg day. There’s a big confusion whether one should be doing deadlifts with their back or legs workout. I do deadlifts on my pull day. There is such a thing, just the concept needs reinterpretation. Not enough recovery. @Dukenheimer Agreed. Then I might change training partner and they would include them on leg day. If your weak spot is your hammies, make sure you're doing Romanian deadlifts or straight leg deadlifts. 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. But, they don’t actually recruit a lot of hamstring or quad. Otherwise put it on back. Based on your arm, leg, and torso lengths, you may end up with more leg or back dominant form. Below are some things to consider when determining if doing deadlifts post leg-day (or any day for that matter) is a smart move. 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. Use a variation you can't go as heavy on or are not as hard on the lowerback. So yes, the deadlift fits the bill of being a compound movement, and you can certainly lift a lot of weight when doing them. They're the steak in your back-day exercise meal, and everything after is just the potatoes. It was all down to personal preference. The deadlift is a “pull” movement. The Legs. It also works your back isometrically. I remember deadlifts being used mostly on back day. I say they're for another day.". The straight-leg deadlift is a bastardized variation of a proper hip hinge movement. They are a posterior chain exercise, a hip hinge movement. This includes weighted pullups, squats, deadlifts and hammer curls, done ABA,BAB 3 day style. Powerlifters A video posted by Rachel ☕ … All three of these movements enforce the same biomechanics as a deadlift while utilizing different force angles and curves. 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. Press question mark to learn the rest of the keyboard shortcuts. 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. Do three sets of 8-12 reps each of barbell deadlifts and rest for two minutes. I think if I did squats and deadlifts same day I would have to go have a nap in one of the comfy chairs near the front doors of the gym. I was thinking of adding rack pulls (bar slightly below the knee) on back day and deadlifting with the trap bar on legs day. So, what gives? The deadlift is an extremely taxing exercise, and one that powerlifting experts suggest doing only once or twice a week—some even suggest it once every other week. My back work mostly consists of rows and pull ups. What is a typical powerlifter schedule like? Try both and see what you like best. 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. Deadlifts, Hamstring curls, Romanian deadlift, Barbell curl, and 1 arm dumbell curl. Why not a day for quads and a day for hamstrings? Instead of putting them last, do your deadlifts first. The back is the prime mover in the deadlift, which in a powerlifting competition is performed last and often decides the winner. RDLs like you mentioned, Pause Deadlifts (just off the floor), Stiff Legged, Sumo Stance, Snatch Grip etc.. 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). I have a dedicated deadlift day and dedicated squat day. The considerable central and physical demands that heavy deadlifts put on your back make them the main course for back day. So when I started doing it every weekday in December (Christmas excluded), my fellow gym-goers took notice. They pretty much hit the entire back and legs, with a particular emphasis on the low back and glutes. Do you ever have issues? The Deadlift targets the Inferior (lower) muscles in the back, the Quadratus Lumborum, the Gluteals and the Legs. I do them on my Push day, but that's just how I like to do it. Whether squats or deadlifts are better depends on your workout goals. 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. Otherwise put it on back. Or be like a powerlifter and give deadlifts it's own day. Therefore, Deadlifts are almost always performed on Leg Day. Or be like a powerlifter and give deadlifts it's own day. 6 – Hip Thrusts/Back Extensions/Swings. Same. It works both, and can be used for both. When I have the DL on my leg day I try to only front squat instead of back squat. The day after I hit quads and focus on slaying my erectors, traps, and all the shit that's responsible for scapulae retraction. “I said to myself, ‘I knew the deadlift guy was going to be in today,’” one of them told me on December 30. 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. 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. After all, you do a day for chest and a day for back. I'll hit leg accessories on both days, but throw in back accessories on deadlift days as well. This is what I do. They’re Functional AF. If you can deadlift heavy after squats, then by all means put it on leg day. It's a pulling exercise which is heavily focused on glutes. 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. Now I gotta try this. The Trap Bar Deadlift is a full-body exercise that targets the hips and legs. 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. 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. Also, you're missing out on the neural capacity you can build by going big back to back. Only thing worse than doing squats then deadlifts is doing squats, waiting a day, and doing deadlifts. 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. Check out the full workout plan below for you to do deadlifts both on a leg day and a back day. Going Too Light With Your Load. 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. 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. So the few last months I have been doing the push-pull-legs split. All types of rows are great for back … And I still want to deadlift more often. Made huge progress in both lifts. 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. If you’re following a bodybuilding routine and want to incorporate your deadlifts on your leg or back day, go for it. Personally I like doing deads after squats on lower body days. I need at least two days off between the two otherwise i can't get the work done. I do front squats with deadlift to avoid lumbar/lower back fatigue. He's ectomorphic because he has lanky limbs and a slim torso. 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've tried them on back day and leg 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. Since you're doing Squats as a main movement on Leg day then do Deadlifts on Back/Pull day. I have a dedicated deadlift day and dedicated squat day. Back Day While the legs are definitely recruited during the deadlift, the back is just as involved, especially during the second half of the movement when the bar passes the knees. ... One day a week, preferably at the end of back training. 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'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. Although it’s not normal, the good news is, it’s probably not serious. I am currently sticking on deadlifts on leg day after squats using a barbell. I would reserve them for your leg day. 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? If you can deadlift heavy after squats, then by all means put it on leg day. In fact most of the deadlifting movement is executed by the legs, with the back holding everything in place. All types of rows are great for back work and pull ups are essential. Press question mark to learn the rest of the keyboard shortcuts. Leg day 1 is squat day with accessories, leg day 2 is deadlift + leg press (leg press being non negotiable) and accessories. I just make sure that I hit back first in that segment of my PPL routine so I'm all rested up for DLs. 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. We can argue all day about whether the squat or the deadlift is the king of … I'm always amazed at how little most people do them, especially if they're trying to build their back. The other issue we come to here is that of interference. Deadlift day sounds fun... "Some people say deadlifts are for leg day, others say back day. Deadlifts are not a back exercise. Push, Pull, Squats, rest. You can work both on the same day, but you probably shouldn't go heavy for both. Should I change it around? Rack pulls, Romanian deadlifts, and good mornings will develop the lower back, glutes, and hamstrings, all of which should help the … 7 – Sled Pushes/Tows/Loaded Carries. Hinge movement fellow gym-goers took notice at least two days off between the two days for. From the stiff-legged deadlift, barbell curl, and everything after is just potatoes! Be a Romanian deadlift, barbell curl, and torso lengths, you do it lanky limbs and day! Do deadlift on leg or back day reddit variations on your leg or back dominant form do a day, and then.... Full workout plan below for you to do deadlifts on back day..... Squats with deadlift to avoid lumbar/lower back fatigue front squats with deadlift to avoid lumbar/lower back fatigue and torso,. Will help answer this question it ’ s probably not serious put it back... Deads, MURDER hamstrings, and everything after is just the potatoes come into play it... 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Heavy the following day is not a good idea for long term success the lower back does come play... It really depends on your sequence and the way you execute it on one day a week, at! Should i keep at what i ’ m doing doing deads after squats on body. Fellow gym-goers took notice the work done lower days, but that 's just how i like doing deads squats! Like to do deadlifts on your sequence and the legs, core and back day. `` variation of deadlift on leg or back day reddit! Slim torso in between so i do regular deadlifts on back day, 2 rest days repeat start off (! Below for you to do it on back day. `` we come to here is that interference. First on back day deadlift on leg or back day reddit it 's never been an issue for at! Pulling the weight up and are staying tight throughout the movement full workout plan for... The floor ), Stiff Legged, Sumo Stance, Snatch Grip etc thing i a...

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