Ah, the deadlift. The king of lifts. The exercise that simultaneously makes you feel like a superhero and a hobbling grandparent the next day. And yet, people still ask: Is the deadlift for your back or your legs? That’s like asking if pizza is for the cheese or the crust—clearly, it’s the combination that makes it magical.
After over 30 years of hoisting iron and refining my technique, I’ve not only mastered the deadlift but also figured out how to use it in back rehabilitation. Yes, you read that right—this “dangerous” lift is actually a Swiss Army knife for building strength, restoring movement, and humbling overconfident gym bros.
Let’s settle this age-old debate once and for all. And while we’re at it, I’ll show you how the deadlift can replace many so called “functional” exercises, even though no functional exercise can fully replace the deadlift.
Why Everyone Loves (and Fears) the Deadlift
The deadlift is the ultimate multitasker. It’s not just for your back or your legs—it’s for your glutes, core, grip, ego, and maybe even your soul. Here’s a quick breakdown:
The Back’s Role
Your back is the stabilizer in this lift, not the primary mover. It keeps your spine aligned, your posture perfect, and your chiropractor out of work. Your lats, traps, and spinal erectors all pitch in to make sure the bar stays close and your torso stays steady.
The Legs’ Role
Your legs, especially the hamstrings, glutes, and quads, are the engine of the deadlift. They’re the ones actually driving the bar off the floor. So yes, it’s leg day. But also, it’s back day. See the problem with pigeonholing this lift?
Why the Deadlift Reigns Supreme
Here’s the kicker: the deadlift doesn’t just work your body—it replaces a laundry list of functional exercises. Kettlebell swings? Cute, but redundant. Romanian deadlifts? Lovely, but niche. Deadlifts hit all the same muscle groups and then some. The reverse isn’t true—no functional exercise can replicate the sheer force production and total-body activation of a deadlift.
So, if you’re strapped for time, just deadlift. It’s like the one pan dinner of strength training—efficient, effective, and you only have to clean up once.
My 15-Step Deadlift Process
If you want to unlock the deadlift’s full-body benefits without looking like a question mark, you’ve got to nail your form. I’ve spent decades perfecting this 15-step process, so follow along and thank me later.
The Setup
- Step up to the bar: Position the barbell so it cuts your feet in half. If you have clown feet, adjust accordingly.
- Find your stance: Feet hip-width apart, toes slightly turned out. Imagine you’re standing on train tracks, not a tightrope.
- Flex at the hips: Push your hips back like you’re avoiding a low doorway.
- Let your arms hang: Reach straight down to the bar—arms perpendicular to the floor, like ropes dangling off your shoulders.
- Grip the bar: Wrap your hands around it like it owes you money.
The Pre Lift
- Pull the slack out of the bar: This means gently lifting until you feel tension, not jerking it like you’re starting a lawnmower.
- Send your hips back further: Engage your hamstrings and flatten your spine until you could serve lunch on it.
- Shins to the bar: Move your knees forward until they just touch the bar—but don’t roll it into your legs unless you’re auditioning for a war movie.
- Fill your lungs: Inhale deeply into your belly, not your chest. If someone pokes you, they should bounce off.
- Brace your core: Squeeze your abs like you’re about to get punched in the gut by someone very enthusiastic.
The Pull
- Engage your lats: Pretend you’re trying to squeeze a lemon in each armpit.
- Push the floor away: This isn’t a yank—it’s a leg press with bonus flair.
- Keep the bar close: If the bar isn’t grazing your shins and thighs, it’s plotting its escape.
The Lockout
- Stand tall: Extend your hips and knees fully, then tuck your tailbone slightly under. No need to lean back and show off—save that for the dance floor.
- Lower with control: Push your hips back and guide the bar down, maintaining contact with your legs the whole way. Return it to the exact spot it started, like a deadlift ninja.
Why Deadlifts Work for Rehabilitation
Deadlifts don’t just build strength—they restore it. I’ve used this lift in countless back rehabilitation programs, and here’s why:
Core Stability: I hate the words “core stability” but here we are. Look what you made me do.
Few movements teach your body to brace like the deadlift. This skill carries over to everything from standing up straight to tackling tough hikes. A few people actually know how to strain for the duration of an entire set. Deadlifts present you with no choice in this.
Posterior Chain Activation: Weak glutes and hamstrings are common culprits for back pain. Deadlifts strengthen these muscles and fix imbalances.
Real-World Functionality: Picking stuff up off the ground is a life skill. Deadlifting teaches you to do it safely and efficiently.
Joint Integrity: Strengthening the muscles around your hips, knees, and spine makes these areas more resilient to everyday wear and tear.
In short, the deadlift doesn’t just replace functional exercises—it is the ultimate functional exercise.
Common Deadlift Mistakes
Let’s be honest: we’ve all seen some sketchy deadlifts at the gym. Here’s how to avoid being “that guy” (or gal):
1. Rounding Your Back
Your back is not a noodle. Keep it flat, tight, and neutral. You’re not doing this because it prevents injury. Proper progression of load prevents injury. You flatten your back because I got a believe that it makes you stronger aiding the kinetic chain of events.
2. Pulling with Your Arms
Your arms are ropes. Let your legs and glutes do the heavy lifting.
3. Forgetting to Brace
The slack pull and core brace are non-negotiable. Skip these, and you’re basically doing a strongman impression.
4. Overextending at the Top
You don’t need to lean back at lockout like you’re about to start a trust fall. Stand tall, and that’s enough.
So, Are Deadlifts For Back Or Legs?
If you’ve made it this far, you already know the answer. The deadlift doesn’t pick favorites—it works both your back and legs, along with everything else. It’s not an “either/or” lift; it’s a “yes, and” lift.
Why You Should Deadlift
Deadlifts are non-negotiable in my book. They improve your grip, posture, and total-body strength while giving you a functional edge in daily life. Plus, they’re a lot cooler than doing clamshells in the corner of the gym.
Remember, no other exercise offers the sheer versatility and benefits of the deadlift. It’s the MVP of lifts, the Renaissance man of strength training, and the best-kept secret in back rehabilitation.
So, the next time someone asks, “Are deadlifts for back or legs?” just say, “Yes.” They might punch you in the mouth, but it’ll be sort of accurate. Better yet, why don’t you send them a copy of this email and invite them to come in for some skill acquisition and to build some real strength.
