Skip to content
  • Register
    • We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

    Deadlifts - leg day or back?

    245

    Replies

    • Posts: 324 Member
      JAYxMSxPES wrote: »
      I deadlift on "deadlift day". Not being a smart-*kitten*... The focus is the deadlift and then I do a couple accessory exercises to support improvement in the deadlift.

      This
    • Posts: 2,028 Member
      I'm not a bodybuilder, and still fall into the "beginner" lifter category technically speaking - so that being said, I do my heavy deadlifts on my "leg" day and I also do lighter weight, higher rep and variations on some of my 'muscle endurance' days.
    • Posts: 147 Member
      I do them on my leg day and heavy back day so twice a week.
    • Posts: 1,058 Member
      its_me_april wrote: »
      I do them on one of my leg days. I do romanian deadlifts pretty much exclusively now and really target my glutes and hams. I would just feel odd doing them for one of my upper body days. I don't want to share my PR because it's embarrassing. lol

      I do Romanian Deadlifts too. I hope however that people who say they put deadlifts on back day are not doing a bro split.
    • Posts: 3 Member
      Do them on lower / leg day if you train back days prior to it, minimize erector spinae and lower back training that's the most efficient way
    • Posts: 96 Member
      I do them on my lower body day, seems to work for me as progress is coming slowly
    • Posts: 61 Member
      I have a deadlift day, a bench day and a squat day. On those days, I do assistance work that will improve those lifts. I will also do a 4th day from time to time for a little fluff and buff, but my primary goal is to build my squat, bench and deadlift for a big total. Nothing else matters to me.
    • Posts: 113 Member
      Romanian Deadlifts on leg day.

      Standard Deadlifts on back day. 110kg is my PB so far.

      Currently doing trap bar deadlifts on back day though whilst I'm pregnant. Managed 100kg 1RM last week which I was so pleased with after 5weeks off.
    • Posts: 3,343 Member
      I just have a deadlift focused day rather than a leg or back day.

      I train deadlifts twice a week, once heavy and once light. My max is 150kg (330lbs) or 142.5kg (313.5lbs) officially in a comp - both done at around 182lbs.

    • Posts: 136 Member
      It’s great to hear so many people deadlifting. So when you deadlift do you prefer conventional or sumo and do you use lifting straps or chalk and over hand or mixed grip?
    • Posts: 1,399 Member
      :( haven’t been able to deadlift for 6 months :(
    • Posts: 4,571 Member
      mkgoodson1007 wrote: »
      It’s great to hear so many people deadlifting. So when you deadlift do you prefer conventional or sumo and do you use lifting straps or chalk and over hand or mixed grip?

      Sumo, double over-hand until 225lbs, chalk yes, no straps.
    • Posts: 2,245 Member
      I do upper/lower splits. I do them on lower day although they hit my lower back real good too.
    • Posts: 12,588 Member
      I deadlift for warm ups on back day... Then one of two leg days is centered around heavy deadlifts
    • Posts: 502 Member
      The high number weights are frying my little brain! How you all lift so much is astounding.
    • Unknown
      Unknown
      This content has been removed.
    • Posts: 1,285 Member
      mkgoodson1007 wrote: »
      It’s great to hear so many people deadlifting. So when you deadlift do you prefer conventional or sumo and do you use lifting straps or chalk and over hand or mixed grip?

      I do both, but my heavy DL day is conventional, light DL day is sumo. Overhand until I can't, then mixed grip. Chalk when I remember.
    • Posts: 136 Member
      Silkysausage wrote: »
      The high number weights are frying my little brain! How you all lift so much is astounding.

      Lots of time spent in the gym and practicing proper form. I have been working out for several year but just started deadlifting about 3 years ago and I was lucky to get 3 sets of 185 up. Just a year and a half ago I could only lift 405 once. Now I do 3 sets with 375-405 with a max of 500. It’s not a process that can be rushed but takes time.
    • Posts: 61 Member
      Silkysausage wrote: »
      The high number weights are frying my little brain! How you all lift so much is astounding.

      It takes years of training. When I started competing I could only deadlift 400 lbs. it took a year or two to consistently pull over 500 lbs, but going from 500 to 600 was way harder than going from 400 to 500. Once you cross over 500, your form has to be pretty darn good to pull in the high 500's to low 600's. You cannot fake it with that much weight, you also need to have the mental game because your body feels like it's tearing itself apart and you have to be able to push through that and visualize the lift in your mind. If you doubt you can lift it, you can't.
    • Posts: 9,812 Member
      Silkysausage wrote: »
      The high number weights are frying my little brain! How you all lift so much is astounding.

      It can take years. I've been lifting for years and I am still nowhere near these numbers.. but.. I am stronger than I was before so that is all I focus on!
    • Posts: 324 Member
      mkgoodson1007 wrote: »
      It’s great to hear so many people deadlifting. So when you deadlift do you prefer conventional or sumo and do you use lifting straps or chalk and over hand or mixed grip?

      Conventional, chalk, no straps. Hook grip for warm ups then switch to over under for working sets.
    • Posts: 610 Member
      I do them on leg days 3 times a week.
      2 days standard deads, 1 Romanian deads
    • Posts: 9,097 Member
      edited March 2018
      mkgoodson1007 wrote: »
      It’s great to hear so many people deadlifting. So when you deadlift do you prefer conventional or sumo and do you use lifting straps or chalk and over hand or mixed grip?

      Right now I sumo because a meet coming up and I'm working around back issues so plan B.

      I hook grip with chalk my heavy singles and strap my volume sets to minimize further damage to my hand/finger joints.
    • Posts: 61 Member
      I use a conventional stance with an alternate grip. I use chalk in competition but not in training. I never use straps. I do double over hand grip up to about 335 lbs, then I switch to an alternate over/under grip. I will use a two finger grip up to about 225 to build hand strength. When you use straps you don't develop to grip strength you will need to hang on to really heavy weights. Grip is usually the limiting factor in how much you can deadlift. Your grip will fail before your legs and back do.
    • Posts: 41,865 Member
      Silkysausage wrote: »
      The high number weights are frying my little brain! How you all lift so much is astounding.

      Years of training and using programs that are targeted towards strength...low rep/high weight

      I've been lifting for years, but my numbers aren't anywhere near those of others in large part because I typically work in the 8-12 rep range with moderate weight.
    • Posts: 9,812 Member
      cwolfman13 wrote: »
      show previous quotes

      Years of training and using programs that are targeted towards strength...low rep/high weight

      I've been lifting for years, but my numbers aren't anywhere near those of others in large part because I typically work in the 8-12 rep range with moderate weight.

      Ahh this is an excellent point .. this is mostly how I train.
    • Posts: 136 Member
      sarahlifts wrote: »
      I do them on leg days 3 times a week.
      2 days standard deads, 1 Romanian deads

      3x per week is impressive. Are you following a certain program with an emphasis on deadlifts or legs.
    • Posts: 558 Member
      edited March 2018
      Conventional here, chalk, straps for back off sets, and alternating grip.

      I’m weird in that I think deadlifting is not really all that hard. I hate benching and in 10 months of never missing training I have only gotten to 225lbs. Deadlift on the other hand I can pull 520lbs in same time.

      I think I have longish arms for height. This might help with dead’s and hurt on bench.
    • Posts: 5,575 Member
      edited March 2018
      Okiludy wrote: »
      Conventional here, chalk, straps for back off sets, and alternating grip.

      I’m weird in that I think deadlifting is not really all that hard. I hate benching and in 10 months of never missing training I have only gotten to 225lbs. Deadlift on the other hand I can pull 520lbs in same time.

      I think I have longish arms for height. This might help with dead’s and hurt on bench.

      This seriously blows my mind how you seem to be such a huge natural puller. I suspect you have a long arms but bench is also a hard lift for most people to increase. Patience and you will find your bench takes off soon.
    This discussion has been closed.

    Welcome!

    It looks like you're new here. Sign in or register to get started.
    Sign In
    Register

    Quick Links

    Categories