Deadlifts are a compound exercise that involve the legs and back, but their placement in a workout depends on the training goal and the exercises that immediately precede or follow them. In general, deadlifts are performed after exercises that target the hamstrings, glutes, and lower back (such as squats, lunges, and deadlift variations), which prepare the muscles for the heavier lifts. This placement allows for effective muscle recruitment and helps prevent injury by avoiding fatigue and reduced神经肌肉控制.
The deadlift primarily targets the hamstrings, glutes, rectum, and erector spinae muscles. While the lower back muscles are not the primary movers during the deadlift, they仍会受益于保持脊柱中立位置和减少运动范围的要求. However, building a big back requires upper body pulling exercises that engage the latissimus dorsi, teres major, and other back muscles. Deadlifts can be part of a pull day, which focuses on exercises that pull the weight, or placed earlier in a workout to establish a strong base for additional exercises.
Incorporating deadlifts is an effective way to train multiple muscle groups and enhance overall strength and muscular growth. Deadlifts can be performed on lower body day, pull day, or as part of a full body workout. Their placement within a training regimen will depend on the specific goals and needs of the athlete, as well as the deadlift variation being performed.
