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!

[@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 ❤

[@JP-zl9ge]

Nope. 0:07 is creepy af.

[@mjcortez2460]

@@JP-zl9ge huh?

[@clerpington_the_fifth]

Computers are a thing.

[@mjcortez2460]

@@clerpington_the_fifth like you have computer and you can easily do it just like that. lol

[@Ballistichydrant]

@@clerpington_the_fifth 😂

[@manwithnoname6580]

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 👍🏽

[@carrionflowers6764]

just a few hours before I go deadlift

[@JohnSmith-tr9us]

Sunflowers?

[@lamp144k]

Yessir me too💪🏾🔥

[@Coolquake]

Sunflowers??

[@siphodlamini1624]

​@@JohnSmith-tr9us11:09

[@justinabraham7291]

@@JohnSmith-tr9us flunsowers

[@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.

[@shanephillips8009]

I was hoping someone commented about the neck lol. After I seen that neck position I seen enough

[@alrocky]

Cringey Head / neck position

[@Pct4949]

Facts.

[@JohnWick-me9lx]

Alright. what about wrist strap

[@lechprotean]

@@JohnWick-me9lx IMO also make sense at 120kg+ not lower

[@matheuskelson]

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

[@user-rg3zz5kb5u]

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

[@jonhenson5450]

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]

I was gonna ask about “sumo” .., thanks 🙏

[@codecruz]

Fascinating video. I love lifting and anatomy. Full of information and great animations to visualize the underlying muscles. Great job.

[@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.

[@thatosmaraba2097]

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

[@danielyoung7727]

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

[@brianshishnia3278]

2:22 Head/neck position ???????

[@lsporter88]

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

[@davidelias13]

I love that in this video you explain the anatomy behind the exercises (i.e. muscle names and how much they are worked). The fact that I am learning the individual names of each muscle in the muscle groups is probably the biggest lesson for me out of this video, and is the one I believe will expand my exercise intelligence more in the long run.

[@AnilSingh-sg4tx]

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

[@reisslindhardt9441]

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!

[@MichaelJohnson-yu3vo]

This was extremely thorough without being. It was a very helpful video. Great job!

[@user-iv9lr7uu3c]

Amazing depth of analysis! Thanks Dr.

[@prof.puggle1631]

Great vid! Cheers. Ive only just come across your channel and with quality like this Im super stoked.

[@rodrigomachado5291]

Great effort put in this video shows in the quality of it. Subscribed just now.

[@rjroth4869]

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.

[@PSNTheSunsRay]

Thank you , shared this on my platforms to help people with knowledge.

[@frhd3]

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]

And the foot position on the barbell examples.

[@smplfi9859]

One of the most informative channels I've came across.

[@robdixson196]

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 :)

[@dashaiatsenko]

I love seeing the muscle anatomy 😍 so nice to see what goes on in the body! Love it

[@randez626]

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]

please say more. I have low back pain and hip problems I'd like to fix. What exercises do you do, etc?

[@ohigh6]

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]

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]

​@@ohigh6What lifts have you been doing? I'm in the same position as you.

[@ohigh6]

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

[@AIRBUS10]

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

[@DrGains]

Thank you my friend! Glad you liked it 👊

[@floridanativelh568]

Truly the best! On many levels.

[@Colin-pg2su]

excellent vid thank you Gains!

[@Joseph-jt1ui]

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.

[@E408David]

Exactly the information I was searching for. Thanks.

[@radolszewski3891]

Just what I was looking for! Thank You!

[@justinabraham7291]

Wow this is a well put detailed description of the exercise deadlift 👍🏼

[@joelbirgen6256]

Please post such videos for all the compound workouts. Very informative

[@FormerlyKnownAsAndrew]

This video was extremely well done. 👍🏼

[@ahmadmoner]

love it! 10/10 thank you DR. keep it up

[@400mdw]

Well explained. Always worth listening to you. Cheers mate.

[@DrGains]

Mahalo Mark!

[@_al_c2638]

so many details, love it

[@jungleking6743]

just Discovered your Channel Dr Gains, thank you for all the incredible knowlege and informations.

[@paulbaker9434]

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

[@reneharris208]

The breakdown was very informative.

[@OrdinarilyUnordinaryF]

Amazing videos, so informative, the best I've come across. For sure made for gains. Thanks a lot!😊

[@adithya4533]

Amazing thank you for the detailed explanation with animation ❤️❤️❤️

[@Fitness4London]

Fantastic video, the king of deadlift KZbin videos!

[@Cccjjj323]

Whaowww so much work behind this video ! Thank you.

[@DrGains]

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!

[@tradewinds122]

WOW, explained in detail. Excellent presentation

[@DrGains]

🙏

[@NeillWylie]

Never seen a video quite like this before. Bravo!

[@donthejewler74]

This Channel is AWESOME !

[@gilabola4642]

Darn, i thought i knew everything i need to know about DL. Thank you for this very informative video

[@regiyankee]

Probably the best deadlift video that I have watched.

[@natiw2000]

Most informative video I ever saw on this topic.

[@Channiekevo]

I am a med student that is not actually into deadlifting and this is gold

[@nijelose]

Perfect Presentation 👌

[@dennisjamesnc]

Great video and awesome graphic videos. Very well done.

[@CheesyChesse-xj2wg]

YOU ARE AWESOME MY DUDE KEEP GOING

[@user-zx6nj2le4l]

Such cool video! Love the breakdown. Thanks.

[@paulsmith8597]

Great explanation and knowledge

[@toshbel]

Excellent! Thank you. 🌻

[@oskarklingest5682]

Great explanation. Easy to digest, very thourough

[@danqodusk8140]

Great stuff, with excellent explanation.

[@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.

[@DrGains]

Thank you! And I'll go over stance width in-depth when I do my video specifically focusing on deadlift form 👊

[@bloatmax4420]

he looks extremely awkward and unathletic in his movement pattern. There's a reason the only people who pull with wide stances are either very fat or just extremely massive people like 6'8 400lb strongmen. Optimal stance width for conv deads is going to be your strongest vertical jumping stance, and your leverages will determine how far out you need to point your toes.

[@OleSmokey]

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

[@mr2octavio]

Two things, I'm happy I came across your channel long ago. and thanks for the video.

[@DrGains]

As am I! 🙏

[@jla3772]

Excellent video; answered all my questions

[@jeanchery7246]

Awesome thanks for teaching me some thing l didn't know about

[@terry_willis]

Wow! Great anatomy lesson. Thanks.

[@ttb1513]

This is such a great breakdown and analysis of the muscles used. Very helpful. I look forward to your other videos on other exercises.

[@speedo1105]

very well done. thank you.

[@seanyboyblu]

this is the best biomechanical analysis on the deadlift i have ever seen

[@nagappapayannavar6486]

Superb video and fantastic narration sir

[@thgbertucci]

Great content 👍🏼

[@danielintorella]

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]

Good point about neck position, I spotted that too!

[@whomadethatsaltysoup]

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.

[@waz1167]

Thanks for the great video

[@Caffiienated]

You did a great work Bro

[@peejay8519]

Great analysis! Thanks 👍

[@DrGains]

🙏

[@abdinasirali3460]

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 .

[@AlanCarson726]

11:25 this explains why I get an arm pump from deadlifting! Cool video, thanks.

[@DrGains]

💪 As I touch on, most people drastically underestimate the role of the upper body in the deadlift.

[@ThorgalsWalhalla]

great video! i love stiff legged for hams, i really feel my hams even more than with curl machines

[@Cylindropuntia]

Excellent video sir, very comprehensive.

[@DrGains]

Mahalo!

[@RizwanAli-bt7uo]

I never knew deadlift could target so many muscles at a time. Now, I am not gonna miss any deadlift session ever.

[@heyheytaytay]

Have always been terrified to do deadlifts because of the injury risk but knowing proper form and what NOT to do really helps.

[@DrGains]

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]

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]

@@DrGains Common mistakes include trap-bar deadlifting, and excessive thoracic extension 😁

[@jjamo1225]

Deadlifts are godly. Mark Rippentoe's books and videos teach it pretty well. So too the Stronglifts videos. Imo

[@codecruz]

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 💪😤

[@returningtoperfection]

Thanks Doc, now I know what's gonna sort of happen when I implement DLs.

[@bossnian5615]

“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.

[@nikhilrane73]

excellent vlog

[@santosh8471]

Wow that's great informative vid , every thing is so beautifully explained ..I only presumed heavy weights only matter a lot , however it is the posture that one keeps forgetting with every heavy lift 👍😊

[@isevo]

Nice work

[@marynguyen6417]

Great in-depth video on how muscles are activated in the deadlift. Thank you!

[@brankogligorov5914]

Extremly good explained Thank you very much

[@agordon333]

@8:00 in my opinion, in a proper barbell deadlift the bar touches the shin and you pull the bar up the shin as you lift. Not exactly the same position as a trap bar but not significantly different either.

[@bojarneving6847]

Very, very good indeed

[@NobbyStilestheToothlessTiger]

Great video, very informative as usual! Greeting from the Netherlands

[@royalchamp]

jeetje mina

[@NobbyStilestheToothlessTiger]

@@royalchamp Nog een Nederlander hier blijkbaar...

[@royalchamp]

@@NobbyStilestheToothlessTiger nee ik ben Amerikaans maar ik heb zes jaar in Amsterdam gewoond ;)

[@DrGains]

Dank je!

[@rose_watr]

I was searching for this kinda video for months !

[@ningkandrawarny3761]

Superb video

[@lee39]

very well made

[@DrGains]

Thanks Lee!

[@SnakeAndTurtleQigong]

Thanks so much

[@TheSunnySide]

tnx Dr great video - super appreciate the info - wishing you the best - S

[@MikeTomWills]

very helpful video

[@ab-ok6vq]

Thank you Doc for sharing your great wealth of knowledge, this is very informative and comprehensive🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆👍👍👍👍👍✌️✌️

[@bbocel89]

Amazing video

[@edies7607]

interesting from science point of view..nice video.