BEFORE YOU DEADLIFT, Understand the Anatomy Behind It! (Which Muscles It Works & How to Modify It) 🔥
795,943
Published 2022-10-29
Be sure to subscribe before you go! 👉 youtube.com/drgains
**LINKS**
The Dr. Gains All-Access Basic Membership (1,500+ science-based exercises & 100s of hours of premium fitness content) 👉 www.dr-gains.com/all-access
PROFitness Weightlifting Belt (10% OFF w/ Code "DRGAINS10" ): amzn.to/3feRI8i
PROFitness Lifting Straps (10% OFF w/ Code "DRGAINS10" ): amzn.to/3DK6BYd
Fitness-Tip Friday Newsletter 👉 www.dr-gains.com/fitness-tip-friday
Hypertrophy Series Total Body Program 50% OFF Beta-Tester Waitlist: 👉 www.dr-gains.com/beta-testing-registration
The Dr. Gains Curated Best-of-Amazon Fitness Product List: 👉 www.amazon.com/shop/michael_kamalu
Instagram 👉 www.instagram.com/michael_kamalu
TikTok 👉 www.tiktok.com/michael_kamalu
Content Requests & Feedback: 👉 www.dr-gains.com/content-requests-and-feedback
Anatomy animations powered by Muscle & Motion - check them out! 👉 muscleandmotion.pxf.io/6b46Nr
===
Key Timestamps:
0:00 Why Understanding the Anatomy Behind the Deadlift is ESSENTIAL
1:05 Gluteus Maximus (Hip Extension & Posterior Pelvic Tilt)
2:28 Hamstrings - Semitendinosus, Semimembranosus, Biceps Femoris (Hip Extension)
3:50 Adductor Magnus & Other Adductors (Hip Extension & Adduction)
4:35 Hip Abductors - Gluteus Medius, Minimus, TFL (Antagonistic Coactivation / Abduction)
5:27 Quadriceps Femoris "Quads" - Vastus Lateralis, Medialis, Intermedius, Rectus Femoris (Knee Extension)
6:38 Gastrocnemius, Soleus, Toe Flexors (Plantar Flexion & Toe Flexion)
8:13 Erector Spinae - Iliocostalis, Longissimus, Spinalis (Spine Extension)
8:28 Importance of a Lifting Belt when Deadlifting
9:20 Rhomboid Major & Minor, Middle & Lower Trapezius, Latissimus Dorsi, Posterior Deltoid, Teres Major, Triceps Long Head (Scapular Retraction & Shoulder Extension)
10:24 Upper Trapezius, Levator Scapulae (Scapular Elevation)
10:59 Triceps - All 3 Heads (Elbow Extension / Stabilization)
11:10 Biceps, Brachialis, Brachioradialis (Elbow Flexion / Stabilization)
11:29 Forearm Extensors & Flexors (Grip Strength)
12:33 Importance of Wrist Straps when Deadlifting
12:55 Core Muscles - Transverse Abdominis, Interal & External Obliques, Rectus Abdominis (Intra-Abdominal Pressure, Core & Spine Stabilization)
13:39 Even the Chest??
13:55 Full-Body Program Integration
14:32 Fitness-Tip Friday Intro
===
The deadlift is often referred to as the King of all Lifts, and for good reason! As you’ll see in this video, the deadlift works almost every muscle in the entire body, and - when performed correctly - has been proven to yield an incredible number of benefits!
However, deadlifting is also one of the most common ways that people injure themselves, and because it is so complex and involves the entire body, it’s absolutely essential that you start with a comprehensive understanding of exactly which muscles you’re targeting, why and how they’re worked, including whether each one is a primary agonist, secondary agonist, or stabilizing muscle, and whether your positioning yourself correctly to hit them. Because then, not only will your deadlift be much more effective (and safe), but you can apply that knowledge to place more or less load on any muscle!
To break down deadlift anatomy we’re going to look at the two most commonly used variations - the classic deadlift, and the stiff-leg deadlift. The difference being that with the stiff-leg deadlift you bend much less at the knees, keeping your hips higher, and your back drops down to a much lower angle.
Every deadlift variation will require hip extension, aka straightening the hips. The most powerful hip extensor we have is the gluteus maximus, which originates along the back of the pelvis and travels down and out to insert on the back of the femur. So it brings the back of your hips and the back of your upper leg closer together, which extends or straightens the hips, making the gluteus maximus a primary agonist.
The gluteus maximus also performs posterior pelvic tilt, which you use to rotate your hips forward at the top in a full range of motion deadlift, making it a primary target via a second movement.
However, to get the full picture of how the gluteus maximus is worked in the deadlift, we also have to understand that there are two different types of hip extension, and research has shown that they work the gluteus maximus di
All Comments (21)
-
A comprehensive video on the mechanics behind the deadlift. My go to exercise since October 2021😊
-
I'm blown away by the quality of your presentation. You just got a new subscriber
-
This is THE most informative comprehensive vid I’ve ever seen on this fabulous exercise. I’m convinced that it was performing this exercise strictly, using light weights with a hex bar is what sorted out my lower back pain that I’d had for many years. Thanks for a great vid 👍🏽
-
Best comprehensive video I’ve seen on this. Thank you!
-
amazing video, detailed and brief at the same time given the amount of info covered. easy to understand.
-
Also just wanted to say that I think it is really cool and kind of amazing that you were able to superimpose the muscular skeletal diagram,(if that’s the right word), over your actual body while doing the movement. I have no idea how you were able to do that, but it’s awesome and instructive ❤
-
Fascinating video. I love lifting and anatomy. Full of information and great animations to visualize the underlying muscles. Great job.
-
Extremely thorough. Professional level explanations and commentary. Superb presentation.
-
This was extremely thorough without being. It was a very helpful video. Great job!
-
Great vid! Cheers. Ive only just come across your channel and with quality like this Im super stoked.
-
Great effort put in this video shows in the quality of it. Subscribed just now.
-
Hi Dr. Gains - thanks for the excellent videos! My request is for a video on movements/exercises/lifts that especially target the lats and any other muscles that make for a wider back. Thanks.
-
I’m on track to become a personal trainer and was really hoping to find a channel like this! Such great information! Earned a sub!
-
Thank you , shared this on my platforms to help people with knowledge.
-
Amazing depth of analysis! Thanks Dr.
-
Exactly the information I was searching for. Thanks.
-
Probably one of the dopest videos I’ve seen regarding proper exercise form and understanding targeted muscle groups. Fitness gold.
-
Wow this is a well put detailed description of the exercise deadlift 👍🏼
-
One of the most informative channels I've came across.
-
Please post such videos for all the compound workouts. Very informative
