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

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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!

[manwithnoname]

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 👍🏽

[Ballistichydrant]

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 ❤

[jonhenson]

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.

[matheuskelson]

I'm blown away by the quality of your presentation. You just got a new subscriber

[XenosFiles]

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.

[baronmeduse]

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.

[thatosmaraba]

A comprehensive video on the mechanics behind the deadlift. My go to exercise since October 2021😊

[danielyoung]

Probably one of the dopest videos I’ve seen regarding proper exercise form and understanding targeted muscle groups. Fitness gold.

[JoeD.Bankson]

Best comprehensive video I’ve seen on this. Thank you!

[randez]

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

[frhd]

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.

[NovaPrincess]

This video really helps. I love deadlifts. I hit them in the gym today, and I'm so sore but feel like it was time well spent in the gym. Great video. Thank you.

[floridanativelh]

I watch a lot of fitness channels and have been a GF instructor for over 20 years. The level of instruction and clarity in your content is nothing short of incredible. Your teaching skills and video quality are next level.
I feel like I’m in a college course. I need to put on repeat and test myself!!!
Love your channel and🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️ everything about you🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️
Lisa

[AIRBUS]

Very informative video. 👌
You + animation = 🏆
You make the best informative videos from a Dr's point of view.👌
Job well done!👌
💯❤️👌🏆👏🙌👍💪

[blowera]

Using a barbell does not shift the CoG. The barbell/CoG remains over the midfoot and scrapes up the shins and thighs.
Moving the CoG over the toes would put you off balance, stress the lower back and significantly limit the amount of weight you can pull.

[Ballistichydrant]

Best deadlift video ever!❤
I also noticed your conventional stance is wider than all of the other influencers making deadlift videos. I also use this wider stance and find a much better balance of quads, glutes and hammies as well as being able to add more weight in the wide stance. Most other folks are using a narrow stance which I used for years, but as soon as I widened my stance my lifts improved immensely. Surprised this point isn’t spoken about more.

[OleSmokey]

I am into the last stages of rehab. Started doing deadlifts game changer. Shattered hip shattered pelvis thanks for video awesome info.

[lsporter]

Extremely thorough. Professional level explanations and commentary. Superb presentation.

[bossnian]

“And if performed correctly, yields a great number of benefits”

*if performed correctly*…

Most people: and then I started ego lifting.

Hex/trap bar is such an underrated equipment. People new to or scared of deadlifts NEED to use it.

[AnilSingh-sgtx]

amazing video, detailed and brief at the same time given the amount of info covered. easy to understand.