{"id":4500,"date":"2020-06-05T16:21:11","date_gmt":"2020-06-05T16:21:11","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=4500"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"deadlift-on-leg-day","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/","title":{"rendered":"Deadlift On Leg Day: Does It Help To Pack On Muscle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#Deadlift_On_Leg_Day\" >Deadlift On Leg Day<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#What_Are_Deadlifts\" >What Are Deadlifts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#How_To_Perform_A_Deadlift_Correctly\" >How To Perform A Deadlift Correctly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#Deadlifts_On_A_Leg_Day\" >Deadlifts On A Leg Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#Deadlifts_On_A_Back_Day\" >Deadlifts On A Back Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#Tips_For_A_Stronger_Deadlift\" >Tips For A Stronger Deadlift<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#Warm_Up\" >Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#Work_On_Your_Technique\" >Work On Your Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#Train_Explosively\" >Train Explosively<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deadlift_On_Leg_Day\"><\/span>Deadlift On Leg Day<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Deadlifts are an ultimate classic exercise to sculpt a number of muscles, yet it remains controversial, whether you should incorporate them into your back day, or <a href=\"https:\/\/betterme.world\/articles\/benefits-of-leg-workouts\/\" rel=\"noopener noreferrer\">leg day workouts<\/a>. Follow this article to find out how to perform the deadlift correctly, and when exactly it makes more sense to be pulling big numbers off the floor if you want your efforts to translate to a core of steel. Let\u2019s dive in!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_On_Leg_Day\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_On_Leg_Day\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Deadlifts\"><\/span><b>What Are Deadlifts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These are exercises targeting almost every muscle of your body, yet predominantly focusing on <a href=\"https:\/\/betterme.world\/articles\/best-pulling-exercises\/\" rel=\"noopener noreferrer\">your back<\/a>. However, deadlifts also activate muscles of your upper and lower body, so they can be useful on a leg day too.\u00a0<\/span><\/p>\n<p><strong>The muscles deadlifts target include:\u00a0<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hand, <a href=\"https:\/\/betterme.world\/articles\/10-effective-exercises-to-remove-arm-fat-in-2-weeks\/\" rel=\"noopener noreferrer\">arm<\/a> and forearm muscles, which sustain the bar, holding it into position throughout the lift.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Shoulders and traps, which hold the weight and keep it stable.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Core and back muscles, which keep the whole body tight and stable and help keep your spine secure.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Legs and posterior chain muscles, which actually lift the weights.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">In this exercise, legs are the prime movers, while the rest of your muscles hold on to the bar and keep your body strong and stable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thus, deadlifts offer you \u201cmore bang for your back\u201d than an isolation exercise. Incorporating deadlifts one or two days a week into a weight training session will develop strength in the hamstrings, glutes, low back, and upper back. They also rely on core strength to stabilize your body throughout the lift, which means you\u2019ll be working your abs on top of everything else. As if you needed more convincing, deadlifts often work your glutes more than squats do. This means you can get faster results on your backside than relying on squats alone.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\">Taking A Week Off From Lifting: How Rest Days Could Help You Maximize Your Gains<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_On_Leg_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-37669 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1.png\" alt=\"deadlift on leg day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\" align=\"center\"><span class=\"ez-toc-section\" id=\"How_To_Perform_A_Deadlift_Correctly\"><\/span>How To Perform A Deadlift Correctly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Deadlifts might look like a straining, but technically simple exercise, yet it is extremely important to pay attention to the way you perform them (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/fitness\/a748582\/how-to-deadlift\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With your feet flat beneath the barbell, squat down and grasp it with your hands approximately shoulder-width apart.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep your chest up, and pull your <a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\" rel=\"noopener noreferrer\">shoulders<\/a> back, looking straightforwardly rather than up or down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lift the bar, keeping it close to your legs and focus on taking the weight back onto your heels, rather than your toes. Think about pulling the weight towards you on the way up. Lift to thigh level, make a quick pause, then return under control to the starting position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let the weight come to a complete rest between each rep. While it&#8217;s on the floor, take a second or two to ensure your body is in the correct position. Your chest must be up, upper back tight and eyes looking forward. Now you can repeat the move once more.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_On_Leg_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-31213 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-7-1024x576.jpg\" alt=\"deadlift on leg day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Deadlifts_On_A_Leg_Day\"><\/span>Deadlifts On A Leg Day<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you begin lifting up the bar, you press your feet into the floor and activate your legs. Your hamstrings are tightening up, your quads start burning, your calves are working hard to stabilize everything below the knee, and by the time the weight comes up and you\u2019re ready to lock out, your glutes come into play.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So including deadlifts into your weight training makes sense. Some athletes do exclusively squats and deadlifts for their leg training because they feel that these are the only strength-building moves they\u2019ll ever need.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The opposing view on training this way is that other exercises lower your ability to properly perform the deadlift, as your legs have already been tired, and the deadlift is quite demanding.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In any way, if you decide to do deadlifts on a leg day, you have to arrange your exercises in order. Never begin your leg day with deadlifts, as this is both psychologically and physically exerting exercise. The best option is to place deadlifts later in your workout routine and begin with other exercises that are not so brutally draining, such as leg presses, leg curls, front barbell squats, or barbell lunges.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you incorporate squats into your leg workouts, you should do deadlifts on back days. Deadlifts must be separated from squats as far as possible, usually by three or four days. Squatting heavy on one day and deadlifting heavy the following day is not a good idea for steady and long-term success.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_On_Leg_Day\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_On_Leg_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-37668 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-3.png\" alt=\"powerful workouts for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-3.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-3.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Deadlifts_On_A_Back_Day\"><\/span>Deadlifts On A Back Day<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While the legs are definitely recruited during the deadlift, the back is just as involved, especially during the second half of the movement when the bar passes your knees. Your upper back and shoulders assist in pulling the weight up and are staying tight throughout the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The lower back is the main focus when it comes to bringing the weight to the lockout position. While you\u2019re standing with the weight, the entire back works to provide the strong foundation for you to secure that position without damaging your spine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because of this, some trainers and athletes feel that deadlift should be included on back day since the lower back is a part of the back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this is great for back, the fact is that legs are still involved so some other trainers feel that doing deadlifts with back creates a second leg day which could lead to a greater chance of getting hurt than simply doing them along with the other major leg moves in one day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fear is if you train legs and then work deadlifts without enough time to recover in between, then the hamstrings or knees are more susceptible to being injured.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is recommended that, when doing deadlifts on back day, you avoid taking the movement to muscle failure. The proper way to incorporate deadlifts for this day is to do lower reps and go heavier. It\u2019s best to do deadlifts only once a week, as the lower back, with its large amount of tendinous tissue, is one of the slowest areas of the body to recover.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other exercises which might fancy up you back day routine are t-bar rows, dumbbell shrugs, pulley rows and pull ups.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=Deadlift_On_Leg_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-41517 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-aab5e49b87.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Tips_For_A_Stronger_Deadlift\"><\/span>Tips For A Stronger Deadlift<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span><strong>Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before giving the workout all you got your, you absolutely have to warm up first. Warming up properly not only decreases your injury risk, but also increases your performance. Practice dynamic stretching for the best results.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Work_On_Your_Technique\"><\/span><strong>Work On Your Technique<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whatever type of deadlift you\u2019re executing, you have to ensure you\u2019re following the right technique. A bad, misplaced technique leads to weakness which causes injuries, and no one wants to get an injury instead of a strong body. On the other hand, if you practice enough, your deadlift will become much stronger, and the injury risk will lower immensely.<\/span><\/p>\n<p><strong>A few basic key tips on the conventional deadlift technique would be:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/outer-bicep-workout\/\" rel=\"noopener noreferrer\">Arms<\/a> should be straight at all times. Bending them causes biceps tears<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower back should be in a neutral position. Rounding your back can be very dangerous and might cause injuries.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abs and lats should be tight during the entire duration of the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The bar should stay close to your body at all times. Keeping it distanced will put severe strain on your back and will limit the amount of weights you are able to lift.<\/span><\/li>\n<\/ol>\n<p><a href=\" https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_On_Leg_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-37061 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-5056-1024x576.png\" alt=\"deadlift on leg day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-5056.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-5056-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-5056.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-5056.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Train_Explosively\"><\/span><strong>Train Explosively<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A remarkably efficient way way to increase your strength for deadlifts is to train explosively. This type of training can also be an easier and less tiring method of weight training.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To sum up, both deadlifts on leg day, and on back day can help you power up your muscles if you adjust to the specificities of performing this exercise on such days. Don\u2019t forget to combine your regular exercising with a well balanced, high-protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28298271\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25926512\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), and high-fiber (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24901089\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) diet. Proteins repair damaged tissue, solidify your bones, protect your body from viruses and bacteria, and ensure proper growth, while high-fiber foods improve your digestion, normalize blood sugar levels, and help with weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might search through a diversity of protein-enriched snacks, yet there are lots of great proteins mother nature provides such as tofu and seafood, just avoid red meat, as it might cause diabetes and heart disease (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/news\/press-releases\/substituting-healthy-plant-proteins-for-red-meat-lowers-risk-for-heart-disease\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Look into the Mediterranean, or Keto Diet for examples of nutritious and healthy dietary plans. Guzzle some water before and after your training, as staying hydrated is essential for your health, especially when you\u2019re physically active. A glass of lemon water in the morning will boost your results.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Deadlift_On_Leg_Day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.menshealth.com\/uk\/fitness\/a748582\/how-to-deadlift\/\"><span style=\"font-weight: 400;\">How to Deadlift with Perfect Form <\/span><\/a><span style=\"font-weight: 400;\">(2019, menshealth.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28298271\"><span style=\"font-weight: 400;\">Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.hsph.harvard.edu\/news\/press-releases\/substituting-healthy-plant-proteins-for-red-meat-lowers-risk-for-heart-disease\/\"><span style=\"font-weight: 400;\">Substituting healthy plant proteins for red meat lowers risk for heart disease<\/span><\/a><span style=\"font-weight: 400;\"> (2019, hsph.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24901089\"><span style=\"font-weight: 400;\">The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\">. (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25926512\"><span style=\"font-weight: 400;\">The role of protein in weight loss and maintenance<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Deadlift On Leg Day Deadlifts are an ultimate classic exercise to sculpt a number of muscles, yet it remains controversial, whether you should incorporate them into your back day, or leg day workouts. Follow this article to find out how to perform the deadlift correctly, and when exactly it makes more sense to be pulling [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":31215,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[100],"class_list":["post-4500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Deadlift On Leg Day: Does It Help To Pack On Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"Will the \u2605 deadlift on leg day \u27a4 help you increase muscle strength? Or is back day better? Clarification, recommendations, and tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Deadlift On Leg Day: Does It Help To Pack On Muscle\" \/>\n<meta property=\"og:description\" content=\"Will the \u2605 deadlift on leg day \u27a4 help you increase muscle strength? Or is back day better? Clarification, recommendations, and tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"A. Porter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/09ae1fb439592f514f3879c4af77e7fd\"},\"headline\":\"Deadlift On Leg Day: Does It Help To Pack On Muscle\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/\"},\"wordCount\":1657,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-2.jpg\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">Deadlift On Leg Day<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Deadlifts are an ultimate classic exercise to sculpt a number of muscles, yet it remains controversial, whether you should incorporate them into your back day, or <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-leg-workouts\/\\\" rel=\\\"noopener noreferrer\\\">leg day workouts<\/a>. Follow this article to find out how to perform the deadlift correctly, and when exactly it makes more sense to be pulling big numbers off the floor if you want your efforts to translate to a core of steel. Let\u2019s dive in!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Deadlifts?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">These are exercises targeting almost every muscle of your body, yet predominantly focusing on <a href=\\\"https:\/\/betterme.world\/articles\/best-pulling-exercises\/\\\" rel=\\\"noopener noreferrer\\\">your back<\/a>. However, deadlifts also activate muscles of your upper and lower body, so they can be useful on a leg day too.\u00a0<\/span>\\r\\n\\r\\n<strong>The muscles deadlifts target include:\u00a0<\/strong>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">Hand, <a href=\\\"https:\/\/betterme.world\/articles\/10-effective-exercises-to-remove-arm-fat-in-2-weeks\/\\\" rel=\\\"noopener noreferrer\\\">arm<\/a> and forearm muscles, which sustain the bar, holding it into position throughout the lift.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">Shoulders and traps, which hold the weight and keep it stable.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">Core and back muscles, which keep the whole body tight and stable and help keep your spine secure.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">Legs and posterior chain muscles, which actually lift the weights.<\/span><\/li>\\r\\n<\/ol>\\r\\n<span style=\\\"font-weight: 400;\\\">In this exercise, legs are the prime movers, while the rest of your muscles hold on to the bar and keep your b ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/\",\"url\":\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/\",\"name\":\"Deadlift On Leg Day: Does It Help To Pack On Muscle - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-2.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Will the \u2605 deadlift on leg day \u27a4 help you increase muscle strength? 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Clarification, recommendations, and tips.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/","og_locale":"en_US","og_type":"article","og_title":"Deadlift On Leg Day: Does It Help To Pack On Muscle","og_description":"Will the \u2605 deadlift on leg day \u27a4 help you increase muscle strength? Or is back day better? Clarification, recommendations, and tips.","og_url":"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-2.jpg","type":"image\/jpeg"}],"author":"A. 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Porter","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/09ae1fb439592f514f3879c4af77e7fd"},"headline":"Deadlift On Leg Day: Does It Help To Pack On Muscle","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/"},"wordCount":1657,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-2.jpg","articleSection":["Leg Workouts"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">Deadlift On Leg Day<\/h2>\r\n<span style=\"font-weight: 400;\">Deadlifts are an ultimate classic exercise to sculpt a number of muscles, yet it remains controversial, whether you should incorporate them into your back day, or <a href=\"https:\/\/betterme.world\/articles\/benefits-of-leg-workouts\/\" rel=\"noopener noreferrer\">leg day workouts<\/a>. Follow this article to find out how to perform the deadlift correctly, and when exactly it makes more sense to be pulling big numbers off the floor if you want your efforts to translate to a core of steel. Let\u2019s dive in!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are Deadlifts?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">These are exercises targeting almost every muscle of your body, yet predominantly focusing on <a href=\"https:\/\/betterme.world\/articles\/best-pulling-exercises\/\" rel=\"noopener noreferrer\">your back<\/a>. However, deadlifts also activate muscles of your upper and lower body, so they can be useful on a leg day too.\u00a0<\/span>\r\n\r\n<strong>The muscles deadlifts target include:\u00a0<\/strong>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hand, <a href=\"https:\/\/betterme.world\/articles\/10-effective-exercises-to-remove-arm-fat-in-2-weeks\/\" rel=\"noopener noreferrer\">arm<\/a> and forearm muscles, which sustain the bar, holding it into position throughout the lift.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Shoulders and traps, which hold the weight and keep it stable.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Core and back muscles, which keep the whole body tight and stable and help keep your spine secure.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Legs and posterior chain muscles, which actually lift the weights.<\/span><\/li>\r\n<\/ol>\r\n<span style=\"font-weight: 400;\">In this exercise, legs are the prime movers, while the rest of your muscles hold on to the bar and keep your b ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/","url":"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/","name":"Deadlift On Leg Day: Does It Help To Pack On Muscle - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/deadlift-on-leg-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-2.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Will the \u2605 deadlift on leg day \u27a4 help you increase muscle strength? 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