Improving Deadlift technique for back isolation

[dabuffguy]

So, I hopped on the deadlift bandwagon and have found that i do get a mediocre pump from it while others say they get their back worked like a mofo. I seemed to get my legs worked more than my back

So, How do you deadlift so that you really focus hard on the back?

 

[keasbey]

im gonna add to this question.. i saw some guys at my gym holding a barbell with weights at mid height then lowering to the floor with stiff legs.. whats up with that? is that a good idea?

 

[beerdrinker]

So, I hopped on the deadlift bandwagon and have found that i do get a mediocre pump from it while others say they get their back worked like a mofo. I seemed to get my legs worked more than my back

So, How do you deadlift so that you really focus hard on the back?

Really, I think trying to isolate anything with a compound movement defeats the purpose of a compound movement. As for working your legs more, maybe you are starting too low and are trying to "squat" the weight up. That's not correct. The deadlift works a lot of things, but it's mostly hamstrings, hips, glutes, lower back, and traps. Of those, traps are the thing you would most likely see a "pump" with. Not that a pump means much of anything anyway. Its also possible you just weren't lifting enough weight.

 

[waldowade]

I did supersets last night of deads then chins, my back feels great today...in the sore way

 

[dabuffguy]

Really, I think trying to isolate anything with a compound movement defeats the purpose of a compound movement. As for working your legs more, maybe you are starting too low and are trying to "squat" the weight up. That's not correct. The deadlift works a lot of things, but it's mostly hamstrings, hips, glutes, lower back, and traps. Of those, traps are the thing you would most likely see a "pump" with. Not that a pump means much of anything anyway. Its also possible you just weren't lifting enough weight.

I guess Isolate isn't the right word. How about trying to Emphasize the back more? Today my hammies and glutes are sore, my lower back barely. My quads are not at all. I push through my heels, and almost fall backwards if i didn't have the weight. I could do more weight, as it was my first time doing deads. i didn't want to go hardcore though the first time, but it was fairly heavy i guess. I had 205 on the bar.

 

[Powerbuilder333]

im gonna add to this question.. i saw some guys at my gym holding a barbell with weights at mid height then lowering to the floor with stiff legs.. whats up with that? is that a good idea?

Sounds like Romanian deadlifts - good for the hamstrings.

 

[Sim882]

I have same issue. I'm deadlifting about 2.3 my bodyweight, but I don't feel it in my traps, upper backs etc like others claim. I do feel it in hamstrings, glutes, and lower back