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Put deadlifts on leg day, and you\u2019re likely combining squats and deadlifts in the same workout. Not exactly a walk in the park, especially considering the heavy loads typically used with these big lifts. Instead, you could slip deadlifts alongside upper body exercises like barbell rows<\/a>, but now you\u2019ve created a daunting \u201cpull\u201d session with the potential to fry your back.<\/p>\n Before you double-down on any program design biases, consider the potential pros and cons. Explore the root of this question, delve into scientific evidence, and find practical recommendations to solve this lifting conundrum. <\/p>\n Most lifters, particularly those training three more times per week, commonly organize their routine using some type of training split. I wrote extensively about the most popular training splits<\/a>. In brief, a \u201csplit\u201d assigns a specific focus to each session of the week. Two of the most common training split routines are Push\/Pull\/Legs (PPL) and body part (BP) split. <\/p>\n In PPL split routines, lifters hit the gym three or more times per week. The first session (\u201cpush day\u201d) is traditionally dedicated to upper body pushing exercises (e.g. overhead press<\/a>, triceps extensions<\/a>, or dips<\/a>). The next session (\u201cpull day\u201d) is reserved primarily for upper body pulling<\/a> exercises (e.g. rows<\/a>, pull-ups<\/a>, or curls<\/a>). In essence, \u201cpull day\u201d is a \u201cback day.\u201d Lower body exercises<\/a> are typically assigned to the third session (\u201cleg day\u201d).\u00a0<\/p>\n In BP split routines, lifters hit the gym at least five days per week. As the name suggests, each workout in a BP split is assigned its own muscular region of focus. An example of a common BP follows: \u201cChest day<\/a>,\u201d which invariably falls on Monday for typical gym-goers, includes exercises targeting the pectoral muscles<\/a> (e.g. bench press<\/a>, incline bench<\/a>, or pec flye<\/a>). \u201cback day\u201d includes exercises targeting the muscles on the back of the torso (e.g. lat pulldowns<\/a>, rows<\/a>, or back extensions).<\/p>\n \u201cLeg day,\u201d often the most (or least) favorite session of the week, is reserved for lower body exercises such as squats<\/a>, leg press, leg extensions, leg curls<\/a>, and calf raises<\/a>. Direct training for the arms (e.g. plenty of biceps curls<\/a> and triceps pushdowns<\/a>) occurs on \u201carm day.\u201d Finally, \u201cshoulder day<\/a>\u201d includes overhead pressing<\/a> variations, lateral raises<\/a>, upright rows<\/a>, and other exercises focused on the deltoids. <\/p>\n So, where does the deadlift fit in? <\/p>\n At face value, the deadlift<\/a> appears to primarily<\/em> train the hips and lower body. Therefore, the deadlift belongs in \u201cleg day\u201d of PPL and BP split routines. Done and dusted, right? <\/p>\n Better loosen your lifting belt, because it’s not that simple. Categorizing deadlifts in a split routine is a complex question. Its implications may affect the productivity of your training. We need to consider functional anatomy, the potential effects of fatigue, implications for recovery, individual fitness goals, and more. <\/p>\n The deadlift involves lifting a weight, typically a loaded barbell<\/a>, using a hip-dominant lower body extension pattern. Although many variations of the deadlift<\/a> exist, all deadlifts require resisted hip extension<\/a>, which trains the glutes, most of the hamstrings, and some of the inner thigh muscles. Primary muscles include: gluteus maximus, gluteus medius, gluteus minimus, semimembranosus, semitendinosus, biceps femoris (long head), and adductor magnus.<\/p>\n Above the hips, the trunk muscles must keep the body ridged and transfer forces generated by the hips to the upper body. \u201cSpinal erectors\u201d refers to muscles on the backside of the trunk that act to extend the spine \u2014 The erector spinae muscle group, quadratus lumborum, the semispinalis group, and many smaller muscles fall into this category.\u00a0 Mechanically, the spinal erectors are the most significant trunk muscles during the deadlift. Albeit, the abdominal muscles<\/a> are also essential, as they contract along with the spinal erectors to increase pressure in the abdomen, which further increases the rigidity of the trunk.<\/p>\n Depending on the deadlift variation employed (e.g. conventional versus Romanian), the quadriceps may be more or less involved. Finally, the forearm muscles<\/a> involved in grip are also active in the deadlift.<\/p>\n The deadlift works the entire posterior chain, including muscles in the legs and back. Clearly, the deadlift does not fit cleanly into either \u201cleg day<\/a>\u201d or \u201cback day.\u201d But organizing your training split was never about goose-stepping to rules about which body parts can be trained on which day. Your splits should promote the desired training adaptation, such as strength or muscle size. If you want to experience ongoing increases in strength and size, you\u2019ll need to manage fatigue <\/em>within each workout then recover <\/em>for the next one. <\/em> <\/p>\n Fatigue, technically, describes the reduction in a muscle\u2019s ability to contract or produce force. Two types of fatigue occur in response to exercise: peripheral fatigue and central fatigue. Peripheral fatigue occurs at the working muscles, while central fatigue occurs because of processes at the brain and spinal cord. (1<\/a>) <\/p>\n To be clear, fatigue is an inextricable part of hard training. Peripheral and central fatigue amass simultaneously as we train. Put deadlifts on \u201cleg day,\u201d and fatigue from deadlifts may negatively affect other lower body exercises on \u201cleg day,\u201d and vice versa depending on your exercise order. Hit deadlifts on \u201cback day<\/a>,\u201d and fatigue from deadlifts may negatively affect other back exercises (and again, vice versa). <\/p>\n While no coach or study can definitively tell you which programming option will work best for you<\/em>, we can explore the effects of fatigue on postural stability, the potential for injury, and exercise adaptations. <\/p>\n Deadlifts<\/a>, squats, and rows, such as bent-over barbell rows<\/a> and unsupported dumbbell row variations are considered structural exercises because they place load through the trunk. Structural exercises are typically compound, or multi-joint, movements and tend to be programmed toward the beginning of the workout.<\/p>\n A concern when programming multiple structural exercises in the same workout is the potential for trunk muscle fatigue. A lifter who exhausts the muscles that support the trunk may be less able to maintain stability during subsequent exercises. Moreover, it has been suggested that fatigue of the trunk muscles may predispose a lifter to injury during subsequent lifts. (2<\/a>)(3<\/a>)<\/p>\n So, how do trunk muscles respond to fatigue induced by deadlifts? <\/p>\n Strang and Berg compared a well-rested control group to folks who performed deadlifts to failure. The researchers measured postural muscle activity and postural stability in response to a lateral raise. (4<\/a>) Postural stability did not differ among the fresh- and fatigued participants. However, the fatigued participants demonstrated earlier onset of trunk extensor (lower back) and hamstring muscle activity. (4<\/a>)<\/p>\n These findings illustrate the nervous system\u2019s ability to compensate for fatigue by changing the timing of muscle contractions. Relative to the trunk-fatigue question, this study has several limitations. Although the study appears to support training deadlifts on \u201cshoulder day,\u201d it does not directly address our question of how deadlifts affect stability subsequent heavy \u201cback day\u201d or \u201cleg day\u201d performance.\u00a0<\/p>\n Another study may be more generalized, exploring scenarios when deadlifts are performed before other structural exercises (e.g. squats or bent-over rows). Healthy participants performing fatiguing deadlifts followed by structural loading via standing with 25% of bodyweight in a weight vest. (2<\/a>) Trunk extensor muscle activity remained similar to unfatigued condition, but abdominal muscle activity decreased following deadlifts. (2<\/a>)\u00a0<\/p>\n Altogether, it appears the body compensates for deadlift-induced fatigue<\/strong> by activating muscles earlier and maintaining activity of trunk extensors, but changes in coordination patterns between trunk extensors and abdominals may occur<\/strong> during subsequent exercises.\u00a0<\/p>\n To be clear, no definitive link between deadlift-induced fatigue and injury risk has been established. However, Breton and McGill have suggested random movement errors may result in injury. Fatigue may increase the rate of errors, albeit with a high degree of individual variability. (3<\/a>)<\/p>\n Adaptations to exercise tend to be blunted when training is performed in a fatigued state. (1<\/a>)(5<\/a>) Peripheral fatigue and central fatigue reduce the force produced by working muscles. (1<\/a>) Active muscle force is a component of mechanical tension, which is likely a key driver of muscle growth. (6<\/a>) Ultimately, reduced force output due to fatigue could lead to less muscle gain.\u00a0<\/p>\n Fatigue might be an even greater enemy for those interested in building strength. According to a meta-analysis by Nunes and colleagues, the lifts performed last in the workout result in reduced strength improvements compared to those performed first<\/strong>. (7<\/a>) The negative influence of fatigue is thought to underlie this phenomenon. (5<\/a>) Fatigue cannot be avoided during hard training, but it can be managed. Managing fatigue is a priority in solving our \u201cdeadlift dilemma.\u201d<\/p>\n When programming the deadlift, it\u2019s prudent to scrutinize your own fatigue response. Due to individual variations in fatigue and its effects, a bit of self-reflection may be in order. Here are some common scenarios and potential action plans to guide your decision-making.<\/p>\n You might experience disproportionate peripheral fatigue in the spinal erectors (lower back). If you put deadlifts on \u201cleg day,\u201d you might be better off following them up with supported exercises, such as leg press or leg extensions instead of squats<\/strong>, and choosing hamstring curls rather than good mornings.<\/p>\nDeadlift on Back Day or Leg Day?<\/strong><\/h3>\n
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<\/a>Overview of Training Splits<\/strong><\/h2>\n
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The Deadlift Dilemma<\/strong><\/h3>\n
<\/a>Muscles Worked by the Deadlift<\/strong><\/h2>\n
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<\/a>Effects of Intra-Workout Fatigue<\/strong><\/h2>\n
Fatigue and Postural Muscle Stability<\/strong><\/h3>\n
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Fatigue and Exercise Adaptations<\/strong><\/h3>\n
<\/a>Strategies to Manage Intra-Workout Fatigue<\/strong><\/h2>\n
Deadlifting Delivers a Massive Low Back \u201cPump\u201d <\/strong><\/h3>\n
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