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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!