Should you add deadlifts to back or leg days?
All exercises are tools available to achieve a certain result.
A workout program may be beneficial for one but not another.
For example a hypertrophy workout may not be good for a runner and 2 deadlifts a week may not be ideal for one who wants an efficient full body workout.
It all depends on your goals.
Adding deadlifts on both back and leg days can be beneficial in the following situations:
DEADLIFT IMPROVEMENT
Practice makes perfect so deadlifting twice a week will speed up the learning process.
You need to be smart with your programming though.
Squatting and deadlifting on the same week takes a huge toll on the central nervous system so consider a higher rep scheme with lighter weights when paired with squats.
Allow at least a day’s rest before your back day.
POSTURE IMPROVEMENT
There is no better exercise for your posterior chain than the deadlift.
Your posterior chain muscles will act like a counter force against the rounded shoulders and neck from typing and staring at a monitor for hours on end.
So if you slouch and hunch like the garden-variety office worker, high volume deadlifts will help you sit up straight and stand tall.
GRIP STRENGTH
Grip strength is an important indicator of health and longevity.
The best ways to improve grip strength are heavy deadlifts, dead hangs and farmer carries.
2 heavy deadlift sessions per week will require adequate rest and fueling. I’d do these sessions at the start and end of the workout week.
Adding deadlifts to both back and legs days has its benefits as seen in the examples provided.
There can be others that are individual to you.
