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deadlifts - Back exercise or leg exercise?

deadlifts - Back exercise or leg exercise?

I deadlift on a back day   75% (46)
I deadlift on a leg day   4% (3)
I don't deadlift   1% (1)
I deadlift on a deadlift day   18% (11)

Total Votes: 61

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iaink
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 11:22:07 (permalink)
sillynarbie

Not an issue if you do full-body workouts. I think it depends on your height, as a tall man I have my thighs almost parallel to the ground when I'm picking the bar up, so I find it works my legs proportionally more. 


It's not really height thats an issue it relative proportions of body segments. Generally the more squattly proportioned people (often shorter) will use a somehwhat more quad oritentated movement.  
 
If you thighs are truly almost parallel then you may need to set up closer to the bar. Bar over mid foot (this for most will be a couple of inches away from you shin) with a shoulder width stance is a good starting point to determine set up.

Stonehenge
 
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#21
iaink
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 11:25:29 (permalink)
GT_PT


As you lower the bar there should be a small knee bend and flexion at the hip and the bar should be stopping around halfway down your shin, then back up, to focus on LOWER BACK..


You've described an RDL not a deadlift. Deadlifts are done of the floor. If you are not doing them of the floor then you are doing a variations of this lift; RDL, Block pull etc etc The lower back is still not doing any more locamotive work.

Stonehenge
 
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#22
Knighty
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 11:30:14 (permalink)
GT_PT

Deadlift hits quads, hams, glutes, and lower back predominantly on the lift from the ground. 

As you lower the bar there should be a small knee bend and flexion at the hip and the bar should be stopping around halfway down your shin, then back up, to focus on LOWER BACK..

GT


Yes, this is an RDL and would definitely put the emphasis onto the hamstrings and glutes, if anything it's friendlier on the lower back than a conventional dead.


#23
Skrewdriver
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 11:37:35 (permalink)


Back or Legs: - Which muscles are feeling it most will generally be the weakest.


If you have weaker legs, you might find that deadlifts work your legs more.  If you have a weaker back, you'll probably find it targets your back moreso.
#24
iaink
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 12:14:00 (permalink)
Skrewdriver

Back or Legs: - Which muscles are feeling it most will generally be the weakest.


If you have weaker legs, you might find that deadlifts work your legs more.  If you have a weaker back, you'll probably find it targets your back moreso.


The deadlift is not a 'back' exercise. The muscle of the back are not responsible for producing the movement. They are not the prime movers. If you have weak legs the back will not do more of the work. There's no direct work for them to do. If you have a weak back (relative to the attempted load) you will not be able to maitain correct position of the spine and you not have good tech and may lead injuries. Therefore your legs will not be worked more.
 
The back muscles work isometrically. These muscles are indeed highly stressed this way, and thus the deadlift will promote strength and size the lower and upper back.
 
You can put them in on your back day if you do a body part split, no probs. This has the advantage of getting you to train legs and hips twice in the week :)
 
 

Stonehenge
 
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#25
iaink
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 12:14:53 (permalink)
Sorry if I am coming across as overbearing but it just one of those 'red flags' for me lol

Stonehenge
 
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#26
fun meter
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 12:29:12 (permalink)
It works both muscle groups. Dont know why It has to be in a certain group, just do them.

I deadlift on a day I dedicate to them, and subsequent assistance work to match.
#27
Knighty
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 12:38:21 (permalink)
Funnily enough these days (now that I can do them safely), I have a front squat day, bench day, OH press day and Deadlift day.

This will rotate and become a weighted pull up day, weighted dip day, squat day, etc.

#28
Rosc0PColtrane
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 12:52:57 (permalink)
iaink

Sorry if I am coming across as overbearing but it just one of those 'red flags' for me lol


It's interesting stuff. I've always stopped just short of the floor or glanced off it, ratehr than deload/reload.
#29
Oaken
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 15:09:03 (permalink)
normal deadlifts on back day
stiff leg deadlifts on leg day



#30
ItsNOTlikeTHAT
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 15:30:42 (permalink)
Fat Pete

I deadlift on deadlift day

x2
#31
odog
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 15:47:39 (permalink)
the first time i did heavy deads i rem having very sore lower back and traps!!  no leg ache at all!  this leads me to beleive its a back exercise
#32
Big D
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 17:30:48 (permalink)
Rosc0PColtrane

iaink

Sorry if I am coming across as overbearing but it just one of those 'red flags' for me lol


It's interesting stuff
. I've always stopped just short of the floor or glanced off it, ratehr than deload/reload.


agreed, really well put too with the explanations.
#33
TRAMP
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 18:07:20 (permalink)
I'm surprised at some of the people saying it's a back lift....It.hits your traps  but the main muscle groups involved are glutes, hams and quads.

The only way the lower back gets involved is if your form is off imo, then you'll feel it the next day in the lower back.

I honestly think there are that many people doing the lift with off form, with little leg drive and make it more backy, that  cause they feel it in their back the next day, they think it's a back lift

#34
odog
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 18:10:34 (permalink)
Imo its not either its both and more.  does virtually every muscle group to an extent!

i think if ya taller of have longer legs then your bound to use your back a bit more
#35
phil3030
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 18:24:25 (permalink)
Knighty

Ak_88

Deadlift

None of this stopping at the shin nonsense, pull from the pins if you aren't going to the floor!


Exactly, if I see people 'deadlifting' down to shin height and then back up, I'm tempted to give them a reacharound to see if their tampon string is within grabbing distance.



brilliant!

 
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#36
daKensta
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 20:44:50 (permalink)
Fat Pete

I deadlift on deadlift day


Only sensible way to do it.

SQ:??? BP:172.5 DL:260 OHP:120(strict)



#37
dazc
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 21:48:12 (permalink)
i dont deadlift.

shock horror.... lol


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#38
tubbyman
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Re:deadlifts - Back exercise or leg exercise? 2010/10/07 22:11:03 (permalink)
It's a compound exercise right? So by it's nature it hits a load of stuff?

People have snapped biceps on deads aswell so I'm willing to bet the load is fairly widely spread - hence why its one of the biggest lifts.

I feel it in my back and legs, I add it into back/bi day as I need to space it away from squats.


#39
cricket_fire
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Re:deadlifts - Back exercise or leg exercise? 2010/10/08 06:47:17 (permalink)
Deadlift day for me


The deadlift is leg and hips lift. The prime movers are quads, glutes and hams. The lower back dose pretty much zlich in terms of movement. However the back is highly stressed in maitaining the spine to transmit force from the legs and hips to the shoulders. Also upper back muscle help maitain bar position..



It amazes me how many people don't seem to get this - the muscles in the back are mainly responsible for holding position during the deadlift.. they get worked, but more isometrically than anything. If there's significant flexion in your lower back during a deadlift, you're probably doing it wrong
#40
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