Deadlift Form – legs vs back?

Asked by: Edin Roden

Deadlifts are primarily a leg exercise since it involves an extension of the hips and the knees, which recruits the quads, hamstrings and glutes. Although, the back muscles including the lats and spinal erectors are heavily active during deadlifts, so it can be put on either back day or leg day.

Is it better to do deadlifts with back or legs?

The considerable central and physical demands that heavy deadlifts put on your back make them the main course for back day. They’re the steak in your back-day exercise meal, and everything after is just the potatoes. For best results, perform deadlifts on back day for lower reps.

Are legs supposed to be straight for deadlifts?

Stand with your feet shoulder-width apart holding a barbell in an overhand grip (palms facing you). Your knees should be slightly bent and the aim is to maintain this slight degree of flex throughout the movement. Bend at your hips and lower the barbell, keeping your back straight.

Which deadlift form is best for back?

1. Conventional Deadlift. Many people think of the conventional deadlift as the “king of back exercises,” but research shows that it trains almost every muscle in your posterior chain (the muscles on the back of your body), including your lats, traps, lower back, glutes, hamstrings, and calves.

Is it OK to feel deadlift in lower back?

A deadlift is a full-body movement, but if you’re doing it right, you should definitely feel it more on your backside, or more specifically, the posterior chain—think hamstrings, glutes, the erector muscles along your spine, and your back muscles.

Is Romanian deadlift for legs or back?

The Romanian deadlift works both your back and legs. Primarily your low back, your glutes, and your hamstrings which are on the back of your thighs.

Why don’t I feel deadlifts in my back?

Deadlift mistake 1: you don’t fire up your lats



Problem is, if you don’t engage your lats before you lift, you’re not creating the tension across your back. So when you’re transferring force from your lower body to your upper body, your back can start to round. And that can lead to back strain and pain.

How do you know if your deadlift form is bad?

Low you have a much higher chance of banging your shins. And knees on the way up. And if you've ever done that yourself or you know someone who has they're gonna tell you you're gonna have a bad time.

Should you bend knees in deadlift?

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How do you do a proper deadlift?

You don't want to do that you want to stay nice and smooth just squeeze your glutes at the top. Stand up in a good position. That's a deadlift put it right back down. Brett.

What do deadlifts work the most?

The traditional deadlift mainly targets the gluteus maximus (yes, it’s a butt-building exercise), but it also engages key muscles like the quadriceps, hamstrings and erector spinae (the muscles along your spine).

Do deadlifts give you big legs?

Getting bigger thighs isn’t just about whether you deadlift or not. To build muscle you need to eat more calories than you consume, so if you’re dieting or trying to lose weight then it’s unlikely you’ll get big thighs from deadlifting. You may experience some muscle growth if you’re new to weight training, however.

Do deadlifts slim legs?

Thighs are one of the harder areas to target. This is because getting that long and lean look requires both building muscle and burning fat. These 7 moves for thinner thighs are designed to do just that! Variations of squats, lunges, and deadlifts target your quads and hamstrings while raising your heart rate.

Why is my deadlift so much stronger than my squat?

So, if you have a weakness in either your thoracic spinal erectors or your hip extensors, thoracic flexion in the deadlift can cover for that deficit, meaning you’ll deadlift more than you squat. If your thoracic erectors are weak, the best movement to remedy that issue is the front squat.