Back vs. Legs: What's the Best Way to Train Deadlifts?

Deadlifts are a compound exercise that targets multiple muscle groups, including the legs, back, and glutes. It's a popular exercise in strength training and is considered one of the best exercises for overall strength and muscle development.
 
However, there is often debate on whether the deadlift should be trained with the back or legs. Explore both sides of the argument and get tips on effectively training deadlifts in this article.

Training Deadlifts with Back

Deadlifts are often associated with back training as they work the muscles of the lower back, upper back, and traps. The lower back muscles, in particular, play a significant role in the deadlift, as they help maintain proper posture and keep the spine straight during the lift. When deadlifting with a focus on the back, lifters typically use a wider stance and grip to engage the back muscles fully.
 
One of the arguments for training deadlifts focusing on the back is that it allows for heavier lifting. Since the back muscles are larger and stronger than the leg muscles, lifting with a focus on the back can lead to the ability to lift heavier weights.
 
Additionally, training deadlifts focusing on the back can help improve posture and spinal health, as the exercise helps strengthen the muscles that support the spine.
 
To train deadlifts with a focus on the back, it's essential to use proper form and technique during the lift. This includes keeping the chest up, engaging the lower back muscles, and keeping the spine straight throughout the lift. Lifters should also vary the grip and stance during the lift to engage different back muscles, such as the upper back and traps.

Training Deadlifts with Legs 

Deadlifts are also commonly trained as leg exercises, as they work the muscles of the quads, hamstrings, and glutes. The leg muscles play a significant role in the deadlift as they work to extend the hips and knees during the lift. When deadlifting with a focus on the legs, lifters typically use a narrower stance and grip to engage the leg muscles fully.
 
One argument for training deadlifts focusing on the legs is that it can help improve overall leg strength and muscle development. Since the legs are the primary movers during the lift, training focusing on the legs can lead to increased leg muscle mass and strength.
 
Additionally, training deadlifts focusing on the legs can help improve athletic performance, as the exercise mimics movements used in sports such as running, jumping, and sprinting.
 
To train deadlifts with a focus on the legs, it's important to use proper form and technique during the lift. This includes engaging the quads, hamstrings, and glutes and extending the hips and knees fully during the lift. Lifters should also vary the grip and stance during the lift to engage different leg muscles, such as the inner and outer thighs.

 
How to Train Deadlifts Effectively

While there is debate on whether to train deadlifts using the back or legs, the reality is that both muscle groups play a significant role in the exercise.
 
To train deadlifts effectively, it's best to incorporate both back and leg training. You can do this by varying the stance and grip during the lift, focusing on engaging the back and leg muscles throughout the movement.
 
It's also important to vary the intensity and volume of deadlift training to avoid overtraining and prevent injury. Deadlifts are demanding, and training them at most once or twice a week is recommended. Additionally, use a proper form and technique during the lift to avoid injury and maximise results. You can also use a weightlifting bar jack to easily load plates on the bar and make your workout more time-efficient.

 
Conclusion 
Deadlifts are excellent for overall strength and muscle development, targeting multiple muscle groups such as the legs, back, and glutes. While there is debate on whether to train deadlifts with the back or legs, incorporating both muscle groups is recommended for effective training.
 
To train deadlifts effectively, it's important to use proper form and technique, vary the grip and stance, and vary the intensity and volume of training. By incorporating these tips into your deadlift training, you can achieve overall strength and muscle development and improve your athletic performance.