Like bench press and barbell curls, deadlifts are commonly performed at the gym and is considered one of the best mass builders. While we aren’t here to tell you exactly how to deadlift, we will let you know if you should train deadlifts with your back or legs workout.
There’s a big confusion whether one should be doing deadlifts with their back or legs workout. It’s pretty simple and entirely depends on your sequence and the way you execute it.
Check out the full workout plan below for you to do deadlifts both on a leg day and a back day.
Deadlift on Back Day or Leg Day?
Deadlifts in a Back Day Workout
Because you’ve already undergone training your back with some tough workouts, doing deadlift on back day will surely be challenging for you. We’ll be targeting a lower rep range here.
1. Barbell Deadlift
To bring yourself in a perfect starting position, approach the bar so that it is centered over your feet. Keep your feet opened at hips width.
Now, bend your body at the hips and grip the bar with your hands at shoulder-width apart. You can use alternating grip if you want. Now, inhale, look forward, keep the chest high, back arched and finally drive up smoothly.
Aim for four sets of 5, 3, 2 and 5 reps with 30 seconds of rest in between each set.
2. T-Bar Row
To do a T-Bar row, take a bar and position it in a landmine and load it with your desired weight on one end. Take a double D row handle and position it around the bar.
Stand over the bar and grab the D row handle from each side. This will be your starting position. Your hips and legs will be slightly bent during the entire rep range.
Now, pull the weight towards your abdomen. When it reaches to your abdomen, squeeze the shoulder blades and try not to jerk the weight. Finally, return to your starting position.
Aim for three sets of 8 reps with a 30-60 second rest between sets.
3. Neutral Grip Pull Ups
We’ll be doing the neutral grip pull ups either on a pull up machine or on a pull up bar.
Simply grab the pull up bar using a neutral grip with your arms extended. This will be your starting position.
Now flex the elbows and extend your glenohumeral joint to pull yourself up. Your entire pull up has to be smooth and free from swings. Try to get the chin above your hands, or as high as possible. Hold the position for a second and then lower yourself.
Strive for three sets of 8-10 reps.
4. Kneeling High Pulley Row
Very much similar to the normal pulley row but you’ll be on your knees this time.
Hook in the pulley with your desired weight. It should be above your head as you’ll be kneeling down. Take a rope and attach it to the cable and then kneel 2-3 feet away from the pulley. Extend your arms in front of you. This will be the starting position.
Now flex the elbows and fully retract the shoulders. Pull the rope towards the upper chest and keep the elbows out while doing this. Hold the position for a second and finally return to your starting position.
Do this for three sets of 15 reps each.