Deadlifts - leg day or back?
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missparkerr92 wrote: »I saw people use straps for high rep, I still haven’t figured out how to use straps but I’m sure my hands would appreciate it if I did. I just chalk them to *kitten* and grit through the pain of the knurling digging into my calluses lmao. Haven’t had my grip fail me yet, but I’m sure once I get closer to 500 it will happen. I use mixed grip.
I got Cobra grips (same thing as Versa Gripps) for my high rep work and glad to leave straps behind. Versa Gripps are leather hooks rather than straps and they are very straight forward to use and distribute the pressure more evenly on the wrists.1 -
Wheelhouse15 wrote: »missparkerr92 wrote: »I saw people use straps for high rep, I still haven’t figured out how to use straps but I’m sure my hands would appreciate it if I did. I just chalk them to *kitten* and grit through the pain of the knurling digging into my calluses lmao. Haven’t had my grip fail me yet, but I’m sure once I get closer to 500 it will happen. I use mixed grip.
I got Cobra grips (same thing as Versa Gripps) for my high rep work and glad to leave straps behind. Versa Gripps are leather hooks rather than straps and they are very straight forward to use and distribute the pressure more evenly on the wrists.
I’ll check them out. Now that I think about it I may have seen people on social media using them. I just hate having to crank the straps down, I don’t ever get it right so one is tighter than the other and feels strange on my wrists, not to mention the thickness of the straps makes it harder for me to hold the bar.0 -
missparkerr92 wrote: »Wheelhouse15 wrote: »missparkerr92 wrote: »I saw people use straps for high rep, I still haven’t figured out how to use straps but I’m sure my hands would appreciate it if I did. I just chalk them to *kitten* and grit through the pain of the knurling digging into my calluses lmao. Haven’t had my grip fail me yet, but I’m sure once I get closer to 500 it will happen. I use mixed grip.
I got Cobra grips (same thing as Versa Gripps) for my high rep work and glad to leave straps behind. Versa Gripps are leather hooks rather than straps and they are very straight forward to use and distribute the pressure more evenly on the wrists.
I’ll check them out. Now that I think about it I may have seen people on social media using them. I just hate having to crank the straps down, I don’t ever get it right so one is tighter than the other and feels strange on my wrists, not to mention the thickness of the straps makes it harder for me to hold the bar.
I stopped using straps as I believe the tension was causing my hands to fall asleep during the day. Although like others have commented I only used them on high reps or when lifting heavy. Now I use the versa gripps and the issue with my hands falling asleep is gone.0 -
So this morning I tried sumo deadlifts for the first time in a long time. It seems to be much easier the traditional deadlifts. Also I felt it more in my hamstrings and glutes rather then my back. Since it’s been a while maybe my form is a little off. Wasn’t lifting heavy. Sets of 8 @ 225. Any suggestions?0
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mkgoodson1007 wrote: »So this morning I tried sumo deadlifts for the first time in a long time. It seems to be much easier the traditional deadlifts. Also I felt it more in my hamstrings and glutes rather then my back. Since it’s been a while maybe my form is a little off. Wasn’t lifting heavy. Sets of 8 @ 225. Any suggestions?
Sumos should be felt in the glutes and hammies. Why do you think your form was off?0 -
Davidsdottir wrote: »mkgoodson1007 wrote: »So this morning I tried sumo deadlifts for the first time in a long time. It seems to be much easier the traditional deadlifts. Also I felt it more in my hamstrings and glutes rather then my back. Since it’s been a while maybe my form is a little off. Wasn’t lifting heavy. Sets of 8 @ 225. Any suggestions?
Sumos should be felt in the glutes and hammies. Why do you think your form was off?
No reason really I guess it’s just been a long time since I’ve done them. They seemed much easier then I remember. Are sumo deadlifts supposed to be easier then traditional? Or does it depends on other factors like how strong your legs and glutes are.0 -
mkgoodson1007 wrote: »Davidsdottir wrote: »mkgoodson1007 wrote: »So this morning I tried sumo deadlifts for the first time in a long time. It seems to be much easier the traditional deadlifts. Also I felt it more in my hamstrings and glutes rather then my back. Since it’s been a while maybe my form is a little off. Wasn’t lifting heavy. Sets of 8 @ 225. Any suggestions?
Sumos should be felt in the glutes and hammies. Why do you think your form was off?
No reason really I guess it’s just been a long time since I’ve done them. They seemed much easier then I remember. Are sumo deadlifts supposed to be easier then traditional? Or does it depends on other factors like how strong your legs and glutes are.
I think that answer will be different for everyone. I've actually never tried a heavy sumo pull...I tend to do those in the 8-12 rep range.0 -
mkgoodson1007 wrote: »I believe deadlifts are one of the best excercises you can do but I find most people either don’t do them right or don’t do them at all. How often do you deadlift and if so do you do them on leg day or back or neither? Also feel free to share your PR.
Currently I am deadlifting on back day once and week and my PR is 500 and done at 190lbs.
Your PR at that weight is awesome. Congrats. I was chasing after 500 but finally decided fat-loss needed to take priority.
I do a push-pull split, so I don't have "leg day" or "back day". I do this because I try to keep my MPS elevated for most of the week.
Deadlifts fall on a "pull" day for me even though it's really a "push" movement.
One Pull Day A is conventional deadlift. Pull Day B is sumo. Pull Day C is RDL.
My conventional DL PR is 465. But I've been cutting since July and 405 is now a struggle. I'm happy to trade it for the weight loss though.0 -
I like to do RDL's(Romanian deadlift) on leg day and Rack Pulls right below the knee on back day0
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I do them on leg day.
I feel that deads and cleans are total body workouts, but thats my opinion.0 -
I do them on leg day. But thinking of adding rack pulls on back day.0
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I do mine with back... Only one of the "big three" on any workout so you can really leave it all in the gym. If i go intense on deads there's no way I am going to have anything in the tank for bench or squats (same is true of each of them)0
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colors_fade wrote: »mkgoodson1007 wrote: »I believe deadlifts are one of the best excercises you can do but I find most people either don’t do them right or don’t do them at all. How often do you deadlift and if so do you do them on leg day or back or neither? Also feel free to share your PR.
Currently I am deadlifting on back day once and week and my PR is 500 and done at 190lbs.
Your PR at that weight is awesome. Congrats. I was chasing after 500 but finally decided fat-loss needed to take priority.
I do a push-pull split, so I don't have "leg day" or "back day". I do this because I try to keep my MPS elevated for most of the week.
Deadlifts fall on a "pull" day for me even though it's really a "push" movement.
One Pull Day A is conventional deadlift. Pull Day B is sumo. Pull Day C is RDL.
My conventional DL PR is 465. But I've been cutting since July and 405 is now a struggle. I'm happy to trade it for the weight loss though.
If you don't mind some advice, I would highly consider altering your programming.
With optimal programming that focuses on fatigue level as well as higher volume when cutting fat (at a slow but steady rate), one should actually be gaining strength. Definitely not losing strength.
Something looks drastically wrong with that amount of strength loss.
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If you don't mind some advice, I would highly consider altering your programming.
I did. About 3 weeks ago.
The programming from July to Feb was responsible for the loss. Hence the switch.
A small loss is understandable. But I felt I dropped way too much off my deadlift and squat.
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Never really went to heavy on my sumo dL but this past weekend I tried and I could only pull around 405. I tried 455 and couldn’t get it off the ground which is when I switched to traditional dL and was fine. Is there a big benefit to doing sumo vs traditional?0
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mkgoodson1007 wrote: »Never really went to heavy on my sumo dL but this past weekend I tried and I could only pull around 405. I tried 455 and couldn’t get it off the ground which is when I switched to traditional dL and was fine. Is there a big benefit to doing sumo vs traditional?
Yes a huge difference. Body shape and training matter. The other thing is sumo is harder to break off floor, but if you can you’ll lock it out. Conventional is easy to break off floor but harder to lockout. At least for me. I also can lift more conventional but could be lack of practice on sumo.
Some say sumo is less range of motion. I don’t know I just think some better at conventional and others sumo. Big lifts have been done with both.0 -
mkgoodson1007 wrote: »Never really went to heavy on my sumo dL but this past weekend I tried and I could only pull around 405. I tried 455 and couldn’t get it off the ground which is when I switched to traditional dL and was fine. Is there a big benefit to doing sumo vs traditional?
http://liftbigeatbig.com/think-you-dont-need-sumo-deadlifts-youre-wrong/0 -
Bit late to the party here, but I work slightly different as I am working through an Olympic lifting programme and I am currently lifting with a snatch grip on my overhead squat days.
Its really helped me with my T-spine mobility and pulling my hips through on my conventional deadlifting. A couple of weeks ago I lifted 220lbs at 67kg
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If you are wanting to gain strength you are going to have to do them 2-3x per week.
So at least on back and leg day switch it up and do sumo leg day and conventional for back day.
I have an IL state record at 155lbs with a 540lb deadlift raw.
If I only deadlift 1 x per week I usually can only maintain were im at.
I currently am doing 3x per week and you’ll be surprised the strength you get from working the muscle more often4 -
fitdadclay wrote: »If you are wanting to gain strength you are going to have to do them 2-3x per week.
So at least on back and leg day switch it up and do sumo leg day and conventional for back day.
I have an IL state record at 155lbs with a 540lb deadlift raw.
If I only deadlift 1 x per week I usually can only maintain were im at.
I currently am doing 3x per week and you’ll be surprised the strength you get from working the muscle more often
Did you stop lifting and gain a *kitten* ton of fat? You state in the Best 3 Lifts thread that your current weight is 185... 30 pounds heavier but your deadlift hasn't changed.0 -
mkgoodson1007 wrote: »Never really went to heavy on my sumo dL but this past weekend I tried and I could only pull around 405. I tried 455 and couldn’t get it off the ground which is when I switched to traditional dL and was fine. Is there a big benefit to doing sumo vs traditional?
It took me a couple of months of focused training of sumo deadlift before I was able to match my conventional best. The two lifts are similar, but they're also quite a bit different. Keep training sumo, and you'll likely get there.0 -
I would think it depends on your splits. If you do 5 day focused muscle group split, I would say back. If you do upper/lower splits I would say lower.0
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@jseams1234
Sorry was wrong on the stats was 6 years ago.
496lbs at 165lbs still 3x bodyweight.
But not everyone always trains the same if you always try to go heavy year round your going to get hurt.
And I was 165 so yea I wanted to put size on and have an extremely fast metabolism.2 -
fitdadclay wrote: »Sorry was wrong on the stats was 6 years ago.
496lbs at 165lbs still 3x bodyweight.
But not everyone always trains the same if you always try to go heavy year round your going to get hurt.
And I was 165 so yea I wanted to put size on and have an extremely fast metabolism.
@fitdadclay
Thanks for the clarification. That is a very impressive pull. I apologize for the earlier tone - I'm nearing the end of my cut and it's turning me into an *kitten*. 3 more weeks and I'm going to have the biggest damned bowl of spaghetti you've ever seen. 0 -
I'm following stronglifts 5x5 so lifting every other day and deadlifts are every other workout. not really identified as back vs. leg days. I'm up to 195lbs0
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I'm running a powerlifting program so deadlifts get their own day. But for what it's worth, I consider it my back day.
I'm chasing that 500lb pull! Current best is 400lb x8.0 -
cwolfman13 wrote: »
And if you're pulling sumo there's a lot of quad activation in play.0 -
I do them on back day. If it was a heavy leg day before then I will just to BB rows or weighted pullups instead. Sometimes I plan ahead and do more posterior work on those leg days.0
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