Deadlifts

dave4d
dave4d Posts: 1,155 Member
edited September 23 in Fitness and Exercise
What do you think? Better on leg days, back days, or both?

Replies

  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    If they are done correctly, leg day because they are a hamstring exercise. If they are done incorrectly so that you feel it in your back, skip it so you don't injure yourself.
  • laddyboy
    laddyboy Posts: 1,565 Member
    I do then on Leg n Back Days. I know ...no help.
  • dave4d
    dave4d Posts: 1,155 Member
    If they are done correctly, leg day because they are a hamstring exercise. If they are done incorrectly so that you feel it in your back, skip it so you don't injure yourself.


    I did them on leg day. My legs are sore, but so are my lats, I don't think lat soreness is a sign of them being done incorrectly, It would be my lower back instead. Between the deadlifts, and squats, I'm also sore in my abs. I know there are ways to do them to make them work the back more, or the Hamstrings. That is the form I need to work on. Is it Straight leg dead lifts that work the Hamstrings better or conventional?
  • rawfitness
    rawfitness Posts: 68 Member
    Straight Leg Deads or Romanian Deadlifts are great hamstring exercises.
  • Pinoy_Pal
    Pinoy_Pal Posts: 280 Member
    The main muscle worked is the lower back. However, it's a great compound exercise which involves the Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, and Traps. So I don't think you'd go wrong with either leg and/or back.
  • ceebs9
    ceebs9 Posts: 511 Member
    ANY day is a good day for deadlifts! My favorite!
  • rawfitness
    rawfitness Posts: 68 Member
    ANY day is a good day for deadlifts! My favorite!

    YES!
  • 212019156
    212019156 Posts: 341 Member
    Either back or leg day, unless you are talking straight legged. Those should be done on leg day.

    Traditional deadlifts are a full body movement, straight legged are not. Traditional deadlifts if done properly with the appropriate intensity should be done less frequently than other exercises. They are pretty taxing.
  • Serenifly
    Serenifly Posts: 669 Member
    Deadlifts are a silent killer, feel like nothing while you do them, but the next day! omg hamstring hell ... I love them for that reason!

    Form is SO important for this exersise though!
  • BR1986FB
    BR1986FB Posts: 1,515 Member
    When I used to do them I always did them on back day. I always used the sumo style.
  • SweetPandora
    SweetPandora Posts: 660 Member
    I just started a program and I do them on my leg days.

    Karen
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Deadlifts are a silent killer, feel like nothing while you do them, but the next day! omg hamstring hell ... I love them for that reason!

    Form is SO important for this exersise though!

    Really? I usually look like I'm about to pop an artery in my head when I do them :P

    I do full body workouts so I do them with every workout :)
  • dave4d
    dave4d Posts: 1,155 Member
    I had to do them without a belt. My belt is still too small to fit comfortably. I bought it about 50 lbs ago. I've heard it works your core better without a belt too. I know my abs were sore the next few days. I had to be real careful on form though.
  • YeaILift
    YeaILift Posts: 580 Member
    I do normal dead lifts on tuesdays for back and trap and then stiff leg deals on fridays for legs.
  • floridabootcamp
    floridabootcamp Posts: 74
    that could go either way....if you are doing RDLs (romanian deadlifts) then leg day....if not I like to do them on back day since they don't hit your legs very hard since you have to use a weight lighter than you can squat....
  • dave4d
    dave4d Posts: 1,155 Member
    that could go either way....if you are doing RDLs (romanian deadlifts) then leg day....if not I like to do them on back day since they don't hit your legs very hard since you have to use a weight lighter than you can squat....

    I always Deadlift a lot more than I can squat. I go atg on squats though. If I did any other than conventional deadlifts, I would have to lighten it up though. I haven't got any other forms down yet.
  • YeaILift
    YeaILift Posts: 580 Member
    I always Deadlift a lot more than I can squat. I go atg on squats though. If I did any other than conventional deadlifts, I would have to lighten it up though. I haven't got any other forms down yet.

    I suggest getting Starting Strength by Mark Rippetoe. It goes on for about 40 - 50 pages per basic barbell lift, correct form, and common mistakes - Great Great Book. Also, there is an auxiliary DVD you can buy as well which is very helpful too.

    I am on my third time of reading it. I'll usually look at key points the night before I do that lift just to refresh my memory.
  • Teemo
    Teemo Posts: 338
    Back day for me, since it involves more back. I separate it as far as I can from squats/leg day though... and if I'm going heavy in the 2-4 rep range for deadlifts I don't do them the same week I squat. Just counterproductive for me.
  • mideon_696
    mideon_696 Posts: 770 Member
    I have a three day split usually on strength stuff.
    Day 1 being Legs: Squats, extensions and curls.
    Day 2 being Upper body pressing: Military Press, Bench etc.
    Day 3 being Pulling movements. Deadlifts, pullups, rows. (i know deadlifts can also be considered a press.)

    I like to seperate the big three so i can put in maximal effort...veins popping out etc. lol. Thhose three days can be anything from 5-12 days spread.
  • Teemo
    Teemo Posts: 338
    Love deadlifts, btw. Favorite exercise of the big three.
  • strongchick
    strongchick Posts: 2 Member
    Convention on back days.

    Romanian on leg day.

    I can only do them once a week. They kill too much and take too much out of me.
  • ceebs9
    ceebs9 Posts: 511 Member
    since they don't hit your legs very hard since you have to use a weight lighter than you can squat....

    Wait, what? I'm confused. My 1RM back squat is 160# but my 1RM deadlift is 210#. (Yeah, whatever...I'm a girl.) Why do you say you have to use a lighter weight than you can squat?
  • Teemo
    Teemo Posts: 338
    since they don't hit your legs very hard since you have to use a weight lighter than you can squat....

    Wait, what? I'm confused. My 1RM back squat is 160# but my 1RM deadlift is 210#. (Yeah, whatever...I'm a girl.) Why do you say you have to use a lighter weight than you can squat?

    Not sure. My 1RM Deadlift is probably about 45-50 lbs lighter than my 1RM Squat as well.
  • ceebs9
    ceebs9 Posts: 511 Member
    Maybe I just suck at squats.
  • 212019156
    212019156 Posts: 341 Member
    It depends on how you are built. Some people will be better at deadlifts and others at squats or vice versa. There is no rule saying you will squat more than you will deadlift.
  • floridabootcamp
    floridabootcamp Posts: 74
    I'm just speaking in general terms.....some people, because of their build will deadlift more than they squat and some will squat more than they deadlift. Form also plays a part. When squating, I am talking about going to a 90 degree bend. Some people squat until their butt touches the back of their legs.

    Most of the people that I have seen can squat (to 90 degrees) more than they can pull off of the floor.

    My main point was that deadlifts typically do not stress your legs as much as squats do.
  • ceebs9
    ceebs9 Posts: 511 Member
    Ahhh. Got it. Thanks for the clarification. Maybe I'm built to deadlift. Or maybe I'm scared of back squats. I'm fine down to a certain level but as I break parallel I find myself leaning too far forward. Still a work in progress.

    I still say Deadlifts>Squats. :tongue:
  • floridabootcamp
    floridabootcamp Posts: 74
    lol.....understandable....you can't go wrong with either one!
  • droppin_lbs
    droppin_lbs Posts: 107 Member
    Hello :) Question for you please.

    I did RDL's with a 40lbs ( I kept upping the weight and being further) and could feel nothing in my hamstrings or anywhere else for that matter..lol...

    However, the next day I was considerable sore.....what's up with that?

    Thank you! I always love your post you are always a wealth of info! May I add you as a friend?:smile:
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Really? I can feel it instantly when doing RDL's. Great stretch as well as working the muscles. How many sets and reps were you doing? Depending on how often you do the exercise, you may or may not feel it during the exercise (or after as your body adjusts).

    And my 2c is there is no way I can squat the same as I can DL. 130kg squat (past 90deg), 160kg Deadlift and I don't have long limbs.
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