Deadlifts are a foundational movement in strength training, targeting the posterior chain, which includes the hips, glutes, hamstrings, and upper back. However, the question of whether deadlifts are more for legs or back lies at the heart of a long-standing debate in the fitness community.
The Case for Leg Day
For many trainers and athletes, deadlifts are an essential part of a leg day workout. They engage the largest muscles in the body, the quads and hamstrings, which are crucial for overall strength and building lower body endurance. When performed on their own, leg day deadlifts are typically done in combination with other compound movements, such as squats and hip thrusts, to maximize time under tension.
Legday deadlifts are also seen as a test of strength and willpower, requiring proper execution of technique to move heavy weights safely. Additionally, incorporating deadlifts into leg day can save time and be more economical in terms of energy spent compared to other exercises.
Lastly, leg day deadlifts are beneficial for developing a greater sense of collaboration between movements, as the quads, hamstrings, and glutes engaged during the deadlift are also worked on in subsequent exercises like squats and good mornings.
The Case for Back Day
On the other hand, deadlifts are also frequently included in back day workouts for several reasons. The heavy demands of the deadlift place additional strain on the back muscles, including the latissimus dorsi, erectors, and traps, which are key for maintaining proper posture and supporting the weight of the body.
Backday deadlifts are typically done with heavier weights for fewer reps, focusing on the concentric phase of the lift to maximize muscle growth and strength. Additionally, these movements are performed after other exercises that may have exhausted the body, allowing for a better focus and recovery on the back muscles.
Furthermore, heavy backday exercises often require a strong grip to hold heavier loads, which may be challenging if the deadlifts are performed on the same day. Placing the deadlifts on back day allows for an easier transition into these strength exercises and helps maintain a fresh and focused state of mind for the subsequent workouts.
The Verdict
Ultimately, both leg day and back day are suitable for incorporating deadlifts into a strength training regimen. Which day is best depends on personal preferences, goals, and current fitness levels.
For beginners and those who are still building strength, leg day may be preferred because it allows for more volume and time to recover between sessions. As one progresses in their training and reaches higher levels of fitness, incorporating deadlifts on back day becomes a strategic way to further tax the posterior chain and enhance overall strength., deadlifts are a versatile movement that can be incorporated into both leg day and back day workouts. The choice of which day to perform deadlifts should be based on individual goals, current fitness levels, and preferences for recovery and technique development. By including deadlifts in both leg day and back day routines, clients can ensure comprehensive development of their strength and movement patterns, leading to improved overall results in their fitness journey.
