Deadlifts in a Leg Day Workout
Always remember to start your leg day by warming up on a foam roller. It helps to release the tight points in your muscles and prepares them for the workout. We’ll keep the order in three simple exercises, which is essential as well and prevents the risk of an injury.
1. Leg Press
Sit on a leg press machine and place your legs on its raised base in front of you. Keep your feet at about hips-width apart. Slap on a reasonable weight. This will be your starting position.
Now remove the safety bars and press the platform till the legs are fully extended. Prevent locking your knees to avoid injuries. Lower the platform as you inhale till your legs make a 90-degree angle and finally push back again.
Go for three sets of 8-10 reps with one-minute break in between.
2. Lying Leg Curls
Adjust the leg curl machine to your height and lie face down on it. Make sure to keep the torso flat on its bench and legs stretched. For support, grab the handles on the side of the machine.
Now curl your legs as far as possible and make sure to keep your thighs on the pad. Reduce weight if you feel yourself doing this. Once the curl is complete, hold the position for a second and gradually lower your legs to your starting position.
Do three sets of 6-8 reps with different weights.
3. Barbell Deadlift
We are finally ready for the barbell deadlift. You’ll be doing the deadlift same as described above. The rep range can be low as there will be extra stretch on your legs which are already screaming for rest. Make sure you have the back belt wrapped for support.
Strive for three sets of 8-10 reps and rest 60 to 90 seconds between sets.
Wrapping It Up
Whichever day you decide to train deadlifts, understand that training is all about energy maintenance. Doing deadlifts after you’ve already fatigued your body will certainly get you an injury.
Stay fresh and practice great form with your deadlifts. This is going to ensure training for years to come.