When you’re trying to decide whether you should be doing your deadlifts at the beginning or the end or end of your workout, you need to consider a few different factors.
How much energy are you planning to expend during your workout, what muscles are you focusing on, and what are your goals for the workout?
Most of the time you will want to do the deadlift at the beginning of the workout. This is the time you will have the most energy to lift heavier and longer. At the end of your workout, you will have far less energy, making every rep less effective than if done at the beginning.
There are certain instances that you could push your deadlifts to the end of the workout.
Maybe you did upper body and abs for the first half of the workout.
Then you should still have adequate back and leg strength to put together a good set of reps.
If you start with low to moderate intensity cardio for the first half of your workout, you could justify doing the deadlift at the end of your workout.
Usually the goal of the deadlift is to give your legs and back a tough workout.
This will require you to have maximum energy and strength to put in a high number of quality reps.
Deadlift First or Last on Back Day
If it’s back day, you should be doing your deadlift first.
Following a warmup, you will have full energy and be able to put forth maximum effort to complete your deadlift sets.
You can follow the deadlift with rows, reverse flies, and upper back exercises like the YTWLI.
Kettlebells are also a great exercise to pair with your deadlifts.
Deadlift on Back or Leg Day
You can do the deadlift on either back or leg day.
This exercise will work for both as it works the muscles of the erector spinae, quads, hamstrings, glutes, and upper back.
Deadlifts are great exercises to pair with squats, lunges, glute raises, and kettlebell swings.
Doing both the back and legs on the same day is more efficient than doing them on different days.
If they are both done on the same day, it’s probably better to lead with the squat because of the load you are putting on your body.
You will need the most strength and power available to make sure your squat form is sound, and your strength is adequate to lift heavy weight.
Best Back Exercises
A good back workout should include major muscle exercises like the deadlift and accessory muscle lifts like a side plank.
Some of the best back exercises to do with your deadlift include the low row, high row, kettlebell swing, YTWLI, back extensions, RDL’s, reverse flies, farmer walks, shrugs, side planks, and upright rows.
These exercises will keep your back strong, stable, and improve your posture over time.
Deadlifts at the End of Back Workout
If you’ve done most of a back workout and still have enough energy to deadlift with good form, using the deadlift as a finisher might be a good way to complete the workout.
The best way to do it at the end of a workout may be to do it as a burnout exercise with moderate weight.
That way you will really challenge your muscles without the added risk of using heavy weight.
Summary: Deadlifts first or last?
Doing deadlifts first is probably going to be the best move because you are going to have plenty of energy and strength to adequately work the major muscle groups of your legs and back. You can do deadlift at the end of the workout if they match your workout goals. And if you can handle it, doing the deadlift at the beginning and end of your workout could give yourself a great . Just make sure your form is good.
