The Deadlift Experience

Dec 06, 2012
The Deadlift Experience

Get the Facts on the Deadlift

The Deadlift
The Deadlift is one exercise that everyone who thinks of themselves as being a true fitness expert does. Based on whether or not they Perform this Lift correctly or know much about it is another thing. Just doing deadlifts does not mean you are doing them correctly and or even seeing any benefit from them. In many cases individuals hurt themselves in the process as this can easily slide into and "ego lift". Maybe not everyone, but there is some gratification you feel when you are pulling the 400lb iron from the floor, while the rest of the gym is doing biceps curls.
The one problem is that many don't really know how to deadlift properly. Many because they may interpret when to do this lift, which muscles are the prime movers, and more importantly the technique involved when you do the deadlift.

First- The deadlift primarily emphasizes on the Legs, and glutes. The legs are classified as the prime movers. Many think deadlifts are for back, and yes the back is apart of this movement, but the back is not the focal point of this lift. The Legs are doing most of the work (if your technique is spot on.) The lower erector Spinae, Traps, Rhomboids, and other back muscles are involved only to keep the spine in a neutral position so that the shoulders do not come forward and protract to where the load then gets placed directly on the spine vs. the muscles.

The back remains in a static contracted state which yes classifies it as working, but the movement and joints involved are the hips and the knees. The muscles that allow for knee extension (which happens when you do this lift) and posterior rotation and hip extension (which happens in the deadlift) are the quads, glutes and hammies.  So in retrospect the muscles that are primarily emphasized and classified as the main movers are the Legs.
For best results the deadlift should be performed on Leg Day and done at the Beginning of your workout Before Squats, but after power movements such as Power cleans snatch etc....

If you are just stuck on doing deads on Back Day it is more than fine, however research has shown best results are done with this lift incorporated into a Leg Routine.

If you want a complete workout that incorporates deads I have created a program below, and make sure to login or sign up for Hundreds of other complete programs for any goal and or lifestyle you could possibly want. Find all the workouts in the workout section and download the workout trainer.com app and have all the workouts with you while at the gym. No more tearing out the magazines or writing down in a notebook. Download the app for free when you are a member to the site.

Take care,
Mike McErlane

To get a How to on the deadlift watch the video below.
http://www.workouttrainer.com/home/videos/workout-0dead-lift

Get the Workout

Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Deadlift 3 3 Legs
SHOWTIME HIIT Training 1 2 Cardio
Power Clean 3 3 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Barbell Squat With Band 3 5 Legs
SUPER-SET 0 0 TIPS
Barbell Squat 3 3 Legs
SHOWTIME HIIT Training 1 2 Cardio
Dumbbell Side Lunge 3 8 Legs
SUPER-SET 0 0 TIPS
Reverse Hamstring Curl With Band 3 10 Legs
Barbell Bench Press On Bench 3 12 Chest
SUPER-SET 0 0 TIPS
Barbell Bench Press On Bench With Band 3 10 Chest
END 0 0 TIPS
Dumbbell Bench Press On Ball Both Arms 3 5 Chest
SUPER-SET 0 0 TIPS
Standing Mid Cable Flys Both Arms 3 15 Chest
Dips 4 10 Chest
V-Ups With No Equipment 3 20 Abs
Elevated Twisting Crunch With Band 3 15 Abs
Leg Lifts on Ball 3 15 Abs
Day 2
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Power Pull/ High Pull 3 3 Olympic Lifts
SUPER-SET 0 0 TIPS
Barbell Push Press (with bands optional) 3 3 Olympic Lifts
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Standing Cable Side Raise One Arm 3 12 Shoulders
SUPER-SET 0 0 TIPS
Standing Cable Front Raise One Arm 3 12 Shoulders
SUPER-SET 0 0 TIPS
Standing Cable Rear Delt Raise One Arm 3 12 Shoulders
SHOWTIME HIIT Training 1 3 Cardio
Standing Barbell Shrugs With Band 3 20 Shoulders
SUPER-SET 0 0 TIPS
Barbell Bent Over Wide Grip Rows With Band Both Arms 3 10 Back
SHOWTIME HIIT Training 1 3 Cardio
END 0 0 TIPS
Standing Bicep Curl Barbell With Band Both Arms 4 10 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 4 10 Arms
Standing High Bicep Curls One Arm 4 10 Arms
SUPER-SET 0 0 TIPS
Laying On Bench Bar Triceps Extension Both Arms 4 10 Arms
Elevated Twisting Crunch With Band 3 15 Abs
SUPER-SET 0 0 TIPS
Leg Lifts on Ground 3 20 Abs
Day 3
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Squat 3 10 Legs
Hang Clean 3 3 Olympic Lifts
Barbell Sumo Squat With Band 3 10 Legs
SHOWTIME HIIT Training 1 3 Cardio
Prone Machine Leg Curl One Leg 3 10 Legs
Barbell Incline Bench Press On Bench With Band 3 10 Chest
SUPER-SET 0 0 TIPS
Barbell Bench Press On Bench 3 6 Chest
SHOWTIME HIIT Training 1 3 Cardio
END 0 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 12 Chest
SUPER-SET 0 0 TIPS
Dumbbell Incline Bench Press On Bench Alternating Arms 3 8 Chest
SHOWTIME HIIT Training 1 3 Cardio
Standard Grip Pushups Feet On Ball 3 10 Chest
SUPER-SET 0 0 TIPS
Standing Incline Chest Fly With Band One Arm 3 15 Chest
Elevated Twisting Crunch With Band 3 12 Abs
SUPER-SET 0 0 TIPS
Leg Lifts on Ball 3 10 Abs
Day 4
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Seated On Bench Barbell Military Press With Band 5 10 Shoulders
REST 1 30 TIPS
Standing Dumbbell Side Raise Both Arms 5 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Front Raise Both Arms 5 10 Shoulders
REST 1 30 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Standing Dumbbell Upright Row Both Arms 2 15 Shoulders
SUPER-SET 0 0 TIPS
Seated On Bench Cable Lat Pulldowns One Arm 3 15 Back
SHOWTIME HIIT Training 1 3 Cardio
Seated Cable Row 3 8 Back
END 0 0 TIPS
Slanted Bench Back Extension With Band 3 10 Back
Standing Both Legs Preacher Curls One Arm 6 10 Arms
SUPER-SET 0 0 TIPS
Standing Cable Tricep Extension One Arm 6 12 Arms
END 0 0 TIPS
Dips 4 15 Chest
SUPER-SET 0 0 TIPS
DB Cross Body Hammer Curls 4 15 Arms
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Elevated Twisting Crunch With Band 3 10 Abs
Leg Lifts on Ball 3 20 Abs
Day 5
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Rope 3 30 Cardio
Box Jumps 3 10 Plyometrics
Two Legged Broad Jump 3 10 Plyometrics
Depth Jump 3 10 Plyometrics
Jump Rope 3 30 Cardio
Barbell Deadlift 3 3 Legs
Barbell Overhead Squat 3 5 Legs
Barbell Close Grip Bench Press with bands 3 15 Chest
Standing Incline Chest Fly With Band Both Arms 3 20 Chest
Bent Over Cable Crunch 3 25 Abs
Week 2
Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Squat 10 10 Legs
REST 1 60 TIPS
Power Clean 3 5 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Dumbbell Front Lunge 3 6 Legs
SUPER-SET 0 0 TIPS
Prone Machine Leg Curl Both Legs 3 15 Legs
SHOWTIME HIIT Training 1 2 Cardio
Barbell Bench Press On Bench With Band 10 10 Chest
REST 1 60 TIPS
SHOWTIME HIIT Training 1 2 Cardio
Laying on Bench Dumbbell Flys Both Arms 3 15 Chest
Seated On Ball Bicep Curl With Band Both Arms In Front 10 10 Arms
REST 1 30 TIPS
Standing Kickbacks Both Arms With Band 10 10 Arms
REST 1 30 TIPS
Laying On Ball Abdominal Crunch With Dumbbell 10 10 Abs
REST 1 30 TIPS
Day 2
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Power Pull/ High Pull 4 3 Olympic Lifts
SUPER-SET 0 0 TIPS
Barbell Push Press (with bands optional) 4 3 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Seated On Ball Dumbbell Military Press Both Arms 10 10 Shoulders
REST 1 60 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 6 Shoulders
Standing Side Raise With Band Alternating Arms 3 6 Shoulders
SUPER-SET 0 0 TIPS
Standing Front Raise With Band Alternating Arms 3 6 Shoulders
SHOWTIME HIIT Training 1 2 Cardio
Seated On Bench Bar Lat Pulldowns 10 10 Back
REST 1 60 TIPS
Standing Wide Grip High Rows With Band Both Arms 3 10 Back
Laying On Ball Abdominal Crunch With Dumbbell 10 10 Abs
REST 1 60 TIPS
Day 3
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Dumbbell Jumping Lunge 3 10 Legs
SUPER-SET 0 0 TIPS
Adductor Side Steps 3 10 Legs
Hang Clean 3 10 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Barbell Sumo Squat With Band 3 6 Legs
Reverse Hamstring Curl With Band 3 10 Legs
SUPER-SET 0 0 TIPS
Dumbbell Straight Legged Deadlift 3 8 Legs
SHOWTIME HIIT Training 1 2 Cardio
Barbell Incline Bench Press On Bench With Band 10 10 Chest
REST 1 60 TIPS
Standing Mid Cable Flys Alternating Arms 3 15 Chest
SHOWTIME HIIT Training 1 2 Cardio
Standing Bicep Curl Barbell Both Arms 10 10 Arms
REST 1 60 TIPS
Standing Cable Triceps Extension Both Arms 10 10 Arms
Laying On Ball Abdominal Crunch With Dumbbell 10 10 Abs
REST 1 30 TIPS
Day 4
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Snatch 3 5 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Standing Shoulder Press With Band Both Arms 10 10 Shoulders
REST 1 30 TIPS
Standing Full Range Lateral Raise With Band Both Arms 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Barbell Upright Row 3 10 Shoulders
SHOWTIME HIIT Training 1 2 Cardio
Barbell Bent Over Close Grip Rows With Band Both Arms 3 15 Back
SUPER-SET 0 0 TIPS
Standing Overhead Pulldowns With Band Both Arms 3 15 Back
SHOWTIME HIIT Training 1 2 Cardio
Laying On Ball Abdominal Crunch With Dumbbell 10 10 Abs
REST 1 30 TIPS
Day 5
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Rope 3 30 Cardio
Box Jumps 3 10 Plyometrics
Depth Jump 3 10 Plyometrics
Two Legged Broad Jump 3 10 Plyometrics
Barbell Deadlift 5 2 Legs
Dumbbell Overhead Squat 3 15 Legs
Barbell Close Grip Bench Press with bands 3 8 Chest
Dips 3 15 Chest
Elevated Twisting Crunch With Band 3 20 Abs
Week 3 <<
Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Deadlift 3 4 Legs
SHOWTIME HIIT Training 1 3 Cardio
Power Pull/ High Pull 3 2 Olympic Lifts
SUPER-SET 0 0 TIPS
Power Clean 3 2 Olympic Lifts
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Barbell Squat 4 8 Legs
END 0 0 TIPS
Barbell One Legged Squat Foot On Bench 3 5 Legs
SUPER-SET 0 0 TIPS
Dumbbell Straight Legged Deadlift 3 10 Legs
SHOWTIME HIIT Training 1 2 Cardio
Barbell Bench Press On Bench With Band 3 8 Chest
SUPER-SET 0 0 TIPS
Barbell Bench Press On Bench 3 5 Chest
END 0 0 TIPS
Standing Mid Cable Flys Both Arms 4 12 Chest
SUPER-SET 0 0 TIPS
Medicine Ball Push-Ups 4 6 Chest
SHOWTIME HIIT Training 1 3 Cardio
Laying On Ball Abdominal Crunch With Cable 3 40 Abs
Bent Over Cable Crunch 3 20 Abs
Day 2
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
DB Snatch 3 10 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Machine Military Press Both Arms With Band 10 10 Shoulders
REST 1 40 TIPS
Seated On Bench Dumbbell Side Raise Both Arms 3 6 Shoulders
SUPER-SET 0 0 TIPS
Seated On Bench Dumbbell Front Raise Alternating Arms 3 6 Shoulders
SHOWTIME HIIT Training 1 2 Cardio
Standing Barbell Shrugs 3 15 Shoulders
SUPER-SET 0 0 TIPS
Standing Barbell Upright Row 3 15 Shoulders
END 0 0 TIPS
Seated On Bench Cable Lat Pulldowns One Arm 3 10 Back
SUPER-SET 0 0 TIPS
Standing Cable Machine Close Grip High Rows One Arm 3 12 Shoulders
Standing Bicep Curl Barbell With Band Both Arms 10 10 Arms
REST 1 30 TIPS
Standing Kickbacks Both Arms With Band 10 10 Arms
REST 1 30 TIPS
END 0 0 TIPS
Laying On Ball Abdominal Crunch With Dumbbell 4 20 Abs
SHOWTIME HIIT Training 1 3 Cardio
Day 3
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Step Ups Alternating Legs 1 20 Legs
SUPER-SET 0 0 TIPS
Adductor Side Steps 1 30 Legs
SHOWTIME HIIT Training 1 3 Cardio
Dumbbell Hang Clean Push Press 3 5 Olympic Lifts
END 0 0 TIPS
Barbell Front Squat With Band 3 6 Legs
Hang Clean 3 4 Olympic Lifts
Barbell Straight Legged Deadlift 3 10 Legs
SHOWTIME HIIT Training 1 3 Cardio
Barbell Incline Bench Press On Bench 3 5 Chest
SUPER-SET 0 0 TIPS
Dumbbell Incline Bench Press On Bench Both Arms 3 5 Chest
Smith Machine Incline Bench Press 5 5 Chest
SUPER-SET 0 0 TIPS
Standing Chest Fly With Band One Arm 3 12 Chest
SHOWTIME HIIT Training 1 3 Cardio
Elevated Twisting Crunch With Band 3 10 Abs
SUPER-SET 0 0 TIPS
Laying On Ball Abdominal Crunch With Dumbbell 3 10 Abs
SHOWTIME HIIT Training 1 3 Cardio
Day 4
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Rope 3 30 Cardio
Barbell Push Press (with bands optional) 3 10 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Standing Dumbbell Shoulder Press Both Arms 4 6 Shoulders
SUPER-SET 0 0 TIPS
Standing Barbell Military Press 4 6 Shoulders
Standing Full Range Lateral Raise With Band Both Arms 3 8 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 10 Shoulders
SHOWTIME HIIT Training 1 2 Cardio
Laying on Ball Dumbbell Prone Cobras 3 10 Back
SUPER-SET 0 0 TIPS
Seated Cable Row 3 8 Back
Standing Biceps Curl Dumbbell With Band Alternating Arms 3 12 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 3 15 Arms
SHOWTIME HIIT Training 1 2 Cardio
Dips 4 20 Chest
SUPER-SET 0 0 TIPS
Standing Bicep Curl Barbell With Band Both Arms 4 8 Arms
Elevated Twisting Crunch With Band 3 20 Abs
SUPER-SET 0 0 TIPS
Leg Lifts on Ball 3 15 Abs
Day 5
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Box Jumps 3 8 Plyometrics
SUPER-SET 0 0 TIPS
Jump Rope 3 15 Cardio
Two Legged Broad Jump

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