Deadlifts -- really what they are cracked up to be?

[socialight]

Guys (girls), I am considering starting doing deadlifts as i Just don't get any quality work for my hamstrings or rear.

 

Are the better and safer ways to work those muscles to the extent they are worked in deadlifts? I heard deadlifting can be really dangerous for your lower back.

[Green]

all that stuff can be dangerous if you use to much weight and improprer posture. You could try and ask for some help from a guy at your gym who knows what hes doing. you could just do hack squats! or one of the many different types of leg curls... and hyperextensions for you lower back

[You'reasian]

Start out with light weights for higher reps. Keep your back as straight as you can through the entire lift and lift from your legs.

[mark982]

deads are a great overall excerise. not only for lower back and legs. but over all back thickness.read somewhere that deads use over 70% of bodys muscles to excute. but like other poster said ask people in your gym "how" to do correctly.not tell you, but show.

[socialight]

thanks guys. I think i will hire a trainer for a session or two for proper coaching and then turn it loose!

[JamesM]

Personally having done both with the help of a trainer, I would choose the squats for safety and effectiveness reasons.

 

Usually you can do squats using a rack. Deadlifts are called that for that very reason. And the times I did it, my focus was sidetracked because I needed to do every lift with the proper technique. With squats, more focus can be given to lifting. As for muscle growth, the squats were great for that.

 

However, if you are looking for a new exercise and some variety in the workout, then deadlifts will work when done right.

 

Just my opinion.

[socialight]

thanks james. I already do hack squats though, along with leg extension and curls on the machines. but the curls and hack's just aren't making any progress on the hamstrings and glutes so I figured I needed to add a major compound exercise to go with the isolation drills.

[irishsimon]

the target muscle in a normal deadlift is the erector spinae..in the back. the hams are just a stabilizer so i wouldnt be doing a normal deadlift just for legs, especially the back of the legs.

 

If you have no contraindications I would suggest something like a deadlift with straight legs. These type of exercises can be dangerous so only for the advanced. Maybe use the smith machine.

 

hams are a funny one. if the curls arent working your hams properly then i'd say its how you are training them or your genetics..and not the exercise,,, as that exrcise is the main isolation exercise for hams.