Whether you’re a powerlifter or someone who just wants to lift heavy loads, the deadlift is an essential exercise for stimulating lots of muscle, developing sound movement patterns, and promoting good posture. It’s important for the shoulders and back, but it also involves the quads, calves, and glutes. This multi-joint movement also places load through the trunk (erector spinae). URL https://actiiivepursuit.com/deadlift-on-back-or-leg-day

Some trainers argue that it’s best to include the deadlift in your leg day, which makes sense if your aim is to increase your leg strength and size. Others argue that the deadlift is more effective on back day, given its stimulation of the lower back muscles.

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Both positions have merit, but it comes down to your individual goals and training capacity. The best way to determine this is to try both and see how your body reacts.

As with any other exercise, there are some limitations to deadlifting, and these often relate to the load that you’re lifting. A heavy deadlift will require significant effort from the legs and core to stabilize the bar, which can make it difficult to keep the bar close to the body throughout the movement. Using a lifting belt can help reduce this mechanical disadvantage and make the deadlift more efficient, but it should not be used as a substitute for good core bracing.

Another limitation of the deadlift is that it can fatigue the trunk muscles, which can affect the stability of subsequent exercises. This is especially true for structural exercises, like deadlifts, squats, and rows, such as bent-over barbell rows and unsupported dumbbell row variations. This can result in a tired grip or reduced capacity for the hips to push through at the top of the movement.