Six-time Mr. Olympia Dorian Yates is known for his physique during the mass monster era during the 90s. His conditioning and size largely resulted from high-intensity training and heavy back programming.
On Aug. 12, 2024, Yates divulged insights on enhancing back strength — explicitly advocating to include partial deadlifts at the end of pull days.
[Related: Why Ronnie Coleman Thinks Chris Bumstead Could Lose the 2024 Olympia]
Why Partial Deadlifts at the End of Back Day?
Classic Physique bodybuilder Lee Frapple asked Yates about his choice to conclude partial deadlifts to conclude back workouts. Yates completes five exercises during pull day, four targeting his back and one focused on the rear delts. Consequently, by this time he performs partial deadlifts, his back is thoroughly fatigued, and, as a result, the posterior chain has to assume more of the load.
“Performing [partial deadlifts] last allows maximum benefit without increased risk had they been done first, since the weight used is less.
Considering Yates is 62, heavy deadlifts increase the risk of back pain and injuries. By performing them at the end of his routine, Yates can afford to lift lighter. Initiating a workout with deadlifts can swiftly deplete his back, diminishing the capacity to execute subsequent exercises at peak efficiency.
Yates describes deadlifts as isolating the back by placing continuous tension on and engaging every muscle in that area.
You’ve isolated [and] exhausted your back. Bringing your legs in, pulling…literally every back muscle is working.
Yates emphasized how the spinal erector is targeted during deadlifts and stressed the importance of including free-weight exercises to engage the posterior chain. This study in the PloS One journal supports Yates’ statements regarding the barbell deadlift and its variants to train the posterior chain muscles, including the erector spinae. (1)
Reference
- Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS one, 15(2), e0229507. https://doi.org/10.1371/journal.pone.0229507
Featured image: @dynutrition on Instagram
