Where to incorporate deadlifts

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    Oct 03, 2010 9:21 PM GMT
    Hey guys, I want to incorporate deadlifts into my routine, but I'm not sure where they belong. Lately, I've been doing a push/pull split with chest, shoulder and tris on one day, back and bis on another then legs on a separate day. I think I would like to try standard deadlift first and then maybe stiff legged if it fits into the routine later. What do you guys do? Thanks.
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    Oct 03, 2010 11:06 PM GMT
    Add to your back routine...
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    Oct 03, 2010 11:08 PM GMT
    I incorporate stiff leg dead lifts (hamstrings) when doing my legs/shoulder supersets and regular dead lifts (lower back) when I super set chest/back.
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    Oct 03, 2010 11:12 PM GMT
    Deadlifts are the staple of my back workout. I do them every other back workout, and make sure I don't do them too close to a squat day as it overworks my lower back.

    I love to do back/shoulders together.
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    Oct 04, 2010 12:52 AM GMT
    I do legs one day a week. And I alternate exercises every other week.
    - One week, I'll do front squats and then stiff legged deadlifts.
    - Another week, I'll do back squats and good mornings.

    I generally don't do regular deadlifts. I just don't get anything out of it. It feels more like a grip/core exercise to me. My hamstrings and lower back respond quite well to stiff legged deadlifts. You might wanna try each out for a while to see which exercise is best for you. Or maybe do both, but on different weeks.
  • tuffguyndc

    Posts: 4437

    Oct 04, 2010 1:19 AM GMT
    ribiodiver saidHey guys, I want to incorporate deadlifts into my routine, but I'm not sure where they belong. Lately, I've been doing a push/pull split with chest, shoulder and tris on one day, back and bis on another then legs on a separate day. I think I would like to try standard deadlift first and then maybe stiff legged if it fits into the routine later. What do you guys do? Thanks.
    That is great that you want to incorporate deadlifts into your workout. They are great for building up your glutes and hamstrings. First off, deadlifts are not a back exercise and dummy who says that you go and run the other way. Also, you get a good trainer to show you how to do them probably. If they round their back when they are doing a deadlift. Dude, run the other way. They do not know how to do them properly. If done improperly you can mess up your back. Anyhow, I wish you much success and keep me posted on the results. Remember, they are a glute and hamstring exercise so do them on leg day.
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    Oct 04, 2010 1:34 AM GMT
    I tend to do deadlifts and stiff leg deadlifts on leg day. I'll start with squats first, then move to deadlifts, then to stiff leg deadlifts to focus on the hamstrings and glutes. Careful though - gauge how your lower back feels. If it feels like too much for you, don't push it.

    Sometimes, I'll do deadlifts (not the stiff leg deadlifts) when working the back. But doing this on a consistent basis is probably a bit much for the lower back if you do squats or stiff leg deadlifts on leg day as you'll be seriously taxing your lower back on both leg and back day. It might not give your lower back enough time between to recover fully.

    The deadlift is a unique exercise in that it works legs, glutes, back, abs, and pretty much all the other muscles as well to a lesser extent. Give it a try and let us know how it works for you.
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    Oct 07, 2010 3:45 PM GMT
    I don't recommend full-range, stiff-legged deadlifts. There are less risky but effective alternatives for the hamstrings, buttocks, and back, which are the primary muscle groups being worked. Less risky are the conventional deadlift, partial deadlift, parallel-grip deadlift, sumo deadlift, along with leg curl and back extension.
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    Oct 08, 2010 5:45 AM GMT
    http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
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    Oct 08, 2010 5:55 AM GMT
    Leg days. Then I end up walking around like a puppet from the Thunderbirds for the rest of the week!
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    Oct 08, 2010 6:02 AM GMT
    Normal/Bent leg/standard deadlifts are primarily a Glute dominant exercise. Granted, every muscle in your body is a synergist, you should always incorporate deads in leg day. Perhaps try a superset of standard deadlifts and squats, and another superset of straight legged deadlifts and another lower body movement.
  • Moishendlishu...

    Posts: 435

    Oct 08, 2010 6:36 AM GMT
    Agree with the person who said that they are not a back exercise....they do work your lower back a little but if that is primarily what you are hitting you are going to hurt yourself.

    Incorporate them with leg day. I have bad knees, so I use them in place of heavy squats, and do squats using the exercise ball against the wall instead. Stiff legged works your hams more than glutes, regular deadlifts are for your butt, so alternate.

    Best of luck