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Deadlifts - Train on Back or Leg day?


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Even though I have been lifting for years, I always stayed away from deadlifts. I suffer from minor back problems from time to time and was worried that deadlifts would mess up my lower back. However, after hearing all the benefits that deadlifts offer, I studied up to find out the correct form so I could add them to my workout regimen. I have been doing deadlifts now for about six weeks and I have to say that it has become one of my favorite exercises. My body has really taken to it and I have had no pain in my lower back whatsoever (knocking on wood..LOL) . I am already pulling 405 pounds which is almost twice my bodyweight which I have read is a good goal for deadlifting.

One thing I am still confused about. Are deadlifts supposed to be done on back day or leg day? I have been to many sites that say you do deadlifts on back day because they are the "king" of all back exercises. I will admit that I have put on some serious muscle in my back since I started doing them. However, then are a lot of other sites that say to always do deadlifts on leg days. Since deadlifts involve your traps and the clean and press involves the legs, I have been training my legs and shoulders together with deadlifts as a part of my routine on Mondays. However, on Wednesdays I work my back. If the deadlift works your back hard, and I train my back on Wednesday, am I overtraining my back?

4 Replies (last)
well done on the deadlifting mate, will be joining the 400lb club soon!

I personally dont do body part splits anymore, when i did a few years ago i used deadlifts on my back/biceps day.

deadlifting can get really hard if you're doing heavy deep squats on a leg day.

NROL hypertrophy program has you doing deads on leg day.  But I must say - he only has upper/lower body and no back day.   And yes, squats, deads, bulgarian split squats and step ups have your legs pretty worn out by the end of it.  As I understand it, it is more of a leg/glutes exercise.

i would do it with lower if i was doing splits. i think most girls who do deadlifts are NOT necessarily focusing on working their back tho lol. thats just a bonus.

maybe try it first on your back days? see how it works for you? i have a tricky lower back too, never thought about grouping it that way. thanks for the idea.

Original Post by littlesimongeorge:

well done on the deadlifting mate, will be joining the 400lb club soon!

I personally dont do body part splits anymore, when i did a few years ago i used deadlifts on my back/biceps day.

deadlifting can get really hard if you're doing heavy deep squats on a leg day.

 Thanks! I really appreciate it. I was really surprised when I pulled 405 myself because I have only been doing deadlifts for a short period of time. In regards to my training, on Mondays I will do my clean and press first to get my hips loose and my heavy shoulder work out of the way. Then I do deadlifts next, and I do squats after that. I thought that my legs would be tired from the deadlifting, but I have found that it gets my legs loose for the squatting and my squat workouts haven't been suffering at all. The main reason why I was worried was I thought I might be overtraining my back because the deadlift is supposed to be a good back exercise and I train my back hard on Wednesday.

I really appreciate the input everyone!

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