Can You Do Deadlifts for Back?

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This week we’re sharing two new videos and a few resources for improving your deadlift technique. This is based on the poll responses from last week’s email. If you want to see something specific in the next issue, or if you have questions you want answered, let us know in the poll below.

This Week’s Resources

• New Year, New Home Gym: Why to Add A Full Rack This Year

• Three Ways to Get Bigger Biceps (YouTube)

• A Complete Guide to Deadlift Muscles

• Full Rack vs. Half Rack: Differences, Pros, and Cons

• Can You Do Deadlifts for Back?

• Are Deadlifts Bad For You? (YouTube)

• The Ultimate Deadlift Day Routine

Can You Do Deadlifts for Back?

One common question we hear: Can you do deadlifts for back strength? The short answer is this:

The deadlift should not be the only tool for growing your back. Because the upper back muscles mostly work to stabilize your hold on the barbell throughout the lift, they don’t experience the same muscle contraction and range of motion needed for hypertrophy as with other back exercises.

That said, lifters who include deadlifts as part of the back training arsenal are absolutely benefitting from it. It’s all about how you program your deadlifts and your execution to determine the impact it will have on your training and physique.

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3 Ways to Get Bigger Biceps

Struggling to grow your biceps? In this video, Joseph Lucero from Powerlifting Technique shares three top tips to help you build bigger, stronger biceps and avoid common mistakes. Whether you're a powerlifter or just looking to improve your arm strength, these actionable tips can help you maximize your bicep training.

We talk about exercise order, varying grips, and multi-joint movements.

Why Add A Full Rack to Your Home Gym This Year

As home gyms continue to gain popularity, the debate over full racks versus half racks has become central to fitness enthusiasts designing their ideal workout spaces. A power rack is an essential investment for strength training, but deciding between a full rack and a half rack involves weighing factors like space, safety, budget, and versatility.

Safety: The four-post design ensures weights are fully contained if dropped, allowing lifters to push limits without a spotter. Safety bars and rear posts act as fail-safes, reducing the risk of injury.

Versatility: Full racks support a wide variety of exercises, from heavy lifts to accessory movements. Many models accommodate attachments like pulleys, grips, and levers, further expanding workout options.

Weight Capacity: For powerlifters or advanced lifters, the sturdy design of a full rack can handle heavy loads, making it an essential tool for serious strength training.

Are Deadlifts Bad For You?

Here’s a short video about safe deadlifting. Coach Lucero talks about whether incorporating deadlifts into your program is wise and shares a few tips for performing them correctly.

In short: No. You just have to be careful.

Here’s the ultimate deadlift day workout routine. Focus on your technique to avoid mistakes. Proper form is key for lifters who want to stay competitive.

The Ultimate Deadlift Day Routine

The deadlift day workout is one of the most important days to program. It’s especially important for powerlifting athletes. What makes the deadlift day so important is how delicate this session is due to the multiple mistakes athletes make with their current deadlifting technique.

Our guide includes specific advice for beginner powerlifters, those looking to increase size, and those looking to build strength.

Each deadlift day routine is built intentionally, with volume, intensity, and accessories carefully chosen to ensure lifters meet their goals for building size and strength or learning how to be a better deadlifter.

For example, for strength, lifters should perform fewer reps with more intensity to build strength. This means you will want to use a higher percentage of your max effort, particularly around 80% or higher.