BEFORE YOU DEADLIFT, Understand the Anatomy Behind It! (Which Muscles It Works & How to Modify It) 🔥
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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 differently!
Пікірлер: 492
just a few hours before I go deadlift
@JohnSmith-tr9us
Жыл бұрын
Sunflowers?
@Lyfe4ever_
Жыл бұрын
Yessir me too💪🏾🔥
@Coolquake
9 ай бұрын
Sunflowers??
@siphodlamini1624
9 ай бұрын
@@JohnSmith-tr9us11:09
@justinabraham7291
8 ай бұрын
@@JohnSmith-tr9us flunsowers
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 ❤
@JP-zl9ge
Жыл бұрын
Nope. 0:07 is creepy af.
@mjcortez2460
Жыл бұрын
@@JP-zl9ge huh?
@clerpington_the_fifth
Жыл бұрын
Computers are a thing.
@mjcortez2460
Жыл бұрын
@@clerpington_the_fifth like you have computer and you can easily do it just like that. lol
@Ballistichydrant
Жыл бұрын
@@clerpington_the_fifth 😂
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 👍🏽
I'm blown away by the quality of your presentation. You just got a new subscriber
A comprehensive video on the mechanics behind the deadlift. My go to exercise since October 2021😊
Best comprehensive video I’ve seen on this. Thank you!
Probably one of the dopest videos I’ve seen regarding proper exercise form and understanding targeted muscle groups. Fitness gold.
@brianshishnia3278
3 ай бұрын
2:22 Head/neck position ???????
Extremely thorough. Professional level explanations and commentary. Superb presentation.
Amazing depth of analysis! Thanks Dr.
Great video as always. But I must discourage craning the neck like that! Keeping neck in line with spine helps maintain an unbending torso, reducing chance of injury. I would also recommend newbies don’t use belt until at least 120kg, so they can build up some core stability. Also, unless you heave specialist shoes, I would recommend removing them. Soft soles undoubtedly compromise stability.
@shanephillips8009
Жыл бұрын
I was hoping someone commented about the neck lol. After I seen that neck position I seen enough
@alrocky
Жыл бұрын
Cringey Head / neck position
@Pct4949
Жыл бұрын
Facts.
@JohnWick-me9lx
Жыл бұрын
Alright. what about wrist strap
@lechprotean
9 ай бұрын
@@JohnWick-me9lx IMO also make sense at 120kg+ not lower
Fascinating video. I love lifting and anatomy. Full of information and great animations to visualize the underlying muscles. Great job.
Pretty sure you shouldn't have your head back the whole time. The neck should be neutral and face forward (facing down at bottom of movement).
@insidiousmaximus
7 ай бұрын
It's so he can deep throat his bf while working out. Dr Gayns.
@mpireoutdoors5274
7 ай бұрын
No.
@colossusofrhodes1282
7 ай бұрын
You are absolutely correct. Plus he’s using a hex bar which is not a “true” deadlift
@cakescakescakes
7 ай бұрын
makes me wonder if he's even legit
@mpireoutdoors5274
7 ай бұрын
He's suggesting that because keeping the head back is one of the best cues to give people to keep their lumbar correctly curved, which is the most important thing. I always look forward. There isn't much load on the neck so it's more important to get people to have a properly curved lumbar. Basically you are technically right, but practically wrong.
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!
amazing video, detailed and brief at the same time given the amount of info covered. easy to understand.
excellent vid thank you Gains!
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.
This was extremely thorough without being. It was a very helpful video. Great job!
One of the most informative channels I've came across.
Exactly the information I was searching for. Thanks.
Thank you , shared this on my platforms to help people with knowledge.
Just what I was looking for! Thank You!
The breakdown was very informative.
Such cool video! Love the breakdown. Thanks.
Well explained. Always worth listening to you. Cheers mate.
@DrGains
Жыл бұрын
Mahalo Mark!
Amazing thank you for the detailed explanation with animation ❤️❤️❤️
Fantastic video, the king of deadlift KZread videos!
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.
love it! 10/10 thank you DR. keep it up
so many details, love it
Wow this is a well put detailed description of the exercise deadlift 👍🏼
Whaowww so much work behind this video ! Thank you.
@DrGains
Жыл бұрын
I little too much work haha. Don't know if I'll continue doing videos this detailed - always takes so much longer than I anticipate. But glad to hear it's appreciated!
This Channel is AWESOME !
Awesome thanks for teaching me some thing l didn't know about
Amazing videos, so informative, the best I've come across. For sure made for gains. Thanks a lot!😊
The best explanation of mechanics i have seen by a long ways! That said the things that make it a great overall exercise also make it so physically taxing i find it hard to incorporate with other exercises. At the moment the deadlift is on the front burner for me because a dodgy knee makes barbell back squats off limits for the time being. Subscribed :)
just Discovered your Channel Dr Gains, thank you for all the incredible knowlege and informations.
Great stuff, with excellent explanation.
Please post such videos for all the compound workouts. Very informative
Great video and awesome graphic videos. Very well done.
Great explanation and knowledge
Probably the best deadlift video that I have watched.
Great explanation. Easy to digest, very thourough
Excellent! Thank you. 🌻
Very detailed, superinformative information. Your presentation is very easy to follow and comprehend. I came to this site to clarify how the hex deadlift was an opposing exercise to the leg press. You made it easy to understand why.
very well done. thank you.
This video was extremely well done. 👍🏼
WOW, explained in detail. Excellent presentation
@DrGains
Жыл бұрын
🙏
Wow! Great anatomy lesson. Thanks.
Excellent video; answered all my questions
Perfect Presentation 👌
Thanks for the great video
Most informative video I ever saw on this topic.
Superb video and fantastic narration sir
I love seeing the muscle anatomy 😍 so nice to see what goes on in the body! Love it
YOU ARE AWESOME MY DUDE KEEP GOING
This is just a class vid this,I feel personally that when I do a light weight high rep deadlift sesh it's like a full body workout,this breaks it right down,just brilliant this,subscribed ma man
Great content 👍🏼
Darn, i thought i knew everything i need to know about DL. Thank you for this very informative video
Have always been terrified to do deadlifts because of the injury risk but knowing proper form and what NOT to do really helps.
@DrGains
Жыл бұрын
Absolutely! I'll do a Part 2 of this in the future doing a much deeper dive into deadlift form - including common mistakes. Stay tuned 👊
@PowerliftingAndPhysics
Жыл бұрын
Deadlifts are easily the safest of the big 3 powerlifting movements. Unless you're pulling ~500+ lbs, there is really only minimal injury risk to the exercise, just drop the weight if it's too heavy. Almost all injuries deadlifting are a consequence of egolifting.
@PowerliftingAndPhysics
Жыл бұрын
@@DrGains Common mistakes include trap-bar deadlifting, and excessive thoracic extension 😁
@jjamo1225
Жыл бұрын
Deadlifts are godly. Mark Rippentoe's books and videos teach it pretty well. So too the Stronglifts videos. Imo
@codecruz
Жыл бұрын
Did deads in 2019 and got a back injury. Healed and started up again a year ago and I'm back and stronger than before. No straps. No belt. No pre. No back pajn. 325lb for six reps and 365lb for one rep. Just gotta train right and address wraknesses. Next week I'll attempt 385lb 💪😤
Never seen a video quite like this before. Bravo!
You did a great work Bro
Extremly good explained Thank you very much
Very informative video. 👌 You + animation = 🏆 You make the best informative videos from a Dr's point of view.👌 Job well done!👌 💯❤️👌🏆👏🙌👍💪
@DrGains
Жыл бұрын
Thank you my friend! Glad you liked it 👊
@floridanativelh568
Жыл бұрын
Truly the best! On many levels.
Very informative video. The one issue I have is the head position shown in the demos. At the bottom of the DL's the head should be down to keep it aligned with the spine.
@Shevock
9 ай бұрын
And the foot position on the barbell examples.
This has been the best in depth look at the deadlift. I have degenrative disk in my low back, but thankfully, the SDL exercise has helped. I have to focus more on exercises focused on the bum and lower body area, hip thrusts, etc. Great video
@genxer74
Жыл бұрын
please say more. I have low back pain and hip problems I'd like to fix. What exercises do you do, etc?
@ohigh6
Жыл бұрын
Herniated disc in my lower back...I took about ten years off lifting, came back to it a few years ago and focused on building my posterior...its been good, I've felt less and less back pain, I am now able to squat and deadlift again..life has improved. My doctor probably thinks I am crazy but if you lift properly, good things will unfold.
@randez626
9 ай бұрын
hi sorry for the late reply, so im currently waiting on the va to schedule me physical therapy, which is a nightmare waiting for the va. anyways, just self research is your best friend, kind of trial and error, but as of right now, what REALLY has worked and i swear to this day HAS improved tremendously, is using BENT knee deadlift. focusing light weight and more reps, i try to hit just 10. also, not just that, i use a resistance band, the LIGHTEST, i wrap it around the pole of the squat rack and perfrom a low back stretch with it, think like pointing ur butt out. it will look awkward, but it REALLY helps to stretch my lower back, and it absolutely helps and i love it. hope this helps. God bless @@genxer74
@ScorpionBear_AG
9 ай бұрын
@@ohigh6What lifts have you been doing? I'm in the same position as you.
@ohigh6
9 ай бұрын
on my leg/posterior day I do barbell back squats, romanian deadlifts, weighted walking lunges, and some calf work. I normally do about 8-12 sets of squat so thats the bulk, then I follow that with RDL. I have a back-focused day where I do pull-ups, cable rows, rows on the hammer machine, lat pull-downs, straight arm pull downs, then i'll run a fast mile. On my anterior day I will do bench press, dumbell incline, some lateral raises, maybe some abs if I have time, then run.@@ScorpionBear_AG
Thanks so much
Nice work
this is the best biomechanical analysis on the deadlift i have ever seen
excellent vlog
great video
Great analysis! Thanks 👍
@DrGains
Жыл бұрын
🙏
Very, very good indeed
Great vid. I like that you actually perform the Trap Bar as a Deadlift, leading with the hips. I've seen other fitness influencers and folks in the gym do more of a Trap Bar Hack Squat, Pulling with an upright posture. Killer for the quads but NOT a deadlift!
Best deadlift video I’ve ever seen! So glad I can see exactly what’s happening! I enjoyed the variations for glutes
Ex-competitive weight/powerlifter. I only do deadlifts these days. I probably would do squats but I don't have the equipment now and I prefer training at home in the garage (local gym is geared more towards machines and treadmills and costs too much). The safety aspect of being able to just drop the weight on failure is one key aspect. I also don't feel the need to do extra exercises for the traps when deadlifting. It's been a core lift for me for many years and has paid dividends in terms of retaining core strength and stability.
Two things, I'm happy I came across your channel long ago. and thanks for the video.
@DrGains
Жыл бұрын
As am I! 🙏
I never knew there were so many muscles in our bodies. Certainly seems like some intelligent design that went on there . To imagine that this all could have happened on its own,given enough time , is like imagining that this video could have happened on its own given enough time.
@stefanth8596
7 ай бұрын
Still it happened.
@ourclarioncall
5 ай бұрын
Some people think nothing exploded into something , for no reason , then woke up and started bench pressing
@RedOakPictures
4 ай бұрын
actually it did happen on its own given enough time doing the research, compiling the knowledge, years of repeatedly doing the exercise etc ultimately leading to the atomic parts building up to make the sum total of it all in this presentation.
I am a med student that is not actually into deadlifting and this is gold
Nice and very informative doctor
I was searching for this kinda video for months !
thank you
Excellent tutorial. Thank you for taking the time to share your knowledge! I've just started to incorporate the RDL into my workouts. Been back in the gym for around 6 months after three years away, and I'm starting to feel and see results. I only workout 2 times a week, for about an hour each session. I perform mainly compound lifts, but have stuck mainly to machines. My reasoning here, is fear of back injury. I'm a baby-boomer, and have had quite a few back injuries from my twenties, along with others that were work related. However, now that I have a reasonable base, I wanted to progress. I like the suggestion of using a back support, as this looks like it could permit me to go a little heavier, while minimising the risk of injury. Think I'll give it a go.
Superb video
Amazing video
Thanks Doc, now I know what's gonna sort of happen when I implement DLs.
Excellent video sir, very comprehensive.
@DrGains
Жыл бұрын
Mahalo!
very helpful video
great video! i love stiff legged for hams, i really feel my hams even more than with curl machines
Nice chanal !!! Love it. Thx Doc.
Brilliant!!!!
interesting from science point of view..nice video.
tnx Dr great video - super appreciate the info - wishing you the best - S
Elite breakdown.
Thanks to Dr Gains and surely this video is surely important for any one who wants to work out safe and Iam gald that I do that goodness me those who do deadlifts every day knows the benefits of it .
Love the detailed breakdown of the DL/RDL with animations & all👌🏼 Very informative whether beginner or more advanced. One thing though when I am performing either variation is that I keep my chin tucked to preserve a neutral spine alignment all the way through. Great regardless. Your channel came across my feed, so I subscribed..look forward to more details from the Doc!
@Fitness4London
5 ай бұрын
Good point about neck position, I spotted that too!
I liked everything!
This is such a great breakdown and analysis of the muscles used. Very helpful. I look forward to your other videos on other exercises.
Excellent e
Sumo may be your solution. With a lifetime of back problems, I experimented with lightweight sumo DL. Super results. A reduction in lumbar problems, a return to useful , athletic strength, and bedroom push as a bonus.
@jpdoc5722
11 ай бұрын
I was gonna ask about “sumo” .., thanks 🙏