The Deadlift
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Let's settle this once and for all
Is it a back exercise?
Or is it a leg exercise?
If i wanted a back exercise or a leg exercise id ask for your one rep maxes
>>35678460
If you use your legs might as well just call it an Anderson squat
>>35678460
There's something weird about his body. I think his obliques and hanging too far over his hips.
>>35678460
its a fucking up your lower back gradually and not being able to pick up your grandkids from the floor exercise
>>35678460
delete this thread
>>35678460
>I categorize compound movements that work multiple muscle groups as exercises for specific parts of the body only
>>35678460
its a spinal erector exercise
I deadlift on back day, even though I use a lot of quadricep (long legs + poor flexibility)
I literally shake my head when people tell me they deadlift instead of squat on leg day
>>35678595
Deadlifts = back
Roman deadlift = leg (hamstring)
>>35678460
Here's what the muscles perform during the deadlift:
>Main Movement: Hip hinge (hip extension) with initial knee extension
>Primary movers: Hamstrings, Glutes
>Secondary movers: Quads, Adductors, Abductors
>Main Stabilizers: Forearms, Spinal Erectors, Lats, Traps, Abs+Obliques
Quads: Initial movement, gets the bar off the floor and works until you lock the knee
Hamstrings: Main muscle of the movement, does the entire range of motion.
Glutes: Second main muscle, does the hip extension with the hamstrings.
Adductors and other hip extensors: Help the hamstrings and glutes a bit.
Spinal Erectors: Very important job of keeping your back neutral. Gets worked a lot since the weight is very heavy.
Lats: Once you're deadlifting heavier weights, the lats also work a bunch on keeping your back neutral.
Traps: They stabilize the back and the thoracic spine.
Abs+Obliques: Keep the entire torso stabilized, help keep the spine neutral.
Forearms: Hold the fucking bar
As you can see, it's mainly a legs/hips exercise.
The back does get worked a lot, though mainly because of the extremely heavy weights.
>The back DOES NOT move the bar.
>>35678664
Wrong as fuark
>>35678478
>i decided to not use reddit today
That was a mistake, never spill over to here again
>>35678673
PS: I know the hamstrings are not a single muscle.
>>35678595
>has a back day
>critiques others lifts
>>35678673
Jokes on you the primary movement when I deadlift is hyperextension, so main muscle is spinal erectors.
>>35678673
Wrong, i deadlift with my lower back only because of my strangely long legs and short arms
>>35678733
>>35678736
Kill yourselves
>>35678673
wow
trappy tard was actually correct about something
how?
>>35678802
>implying trappy isn't always correct about everything
>>35678460
Neither you whore.
>>35678733
>>35678736
you do them completelny wrong then
>>35678755
Mad because i can move 4pl8 with my lower back alone?
Fucking nerd
>>35678819
This guy
deadlift is a push not a pull
>>35678524
This
>>35678673
For once I agree about something with the trapfag. You might lack the experience and have some stupid ideas of your own, but at least you do your research.
>>35678673
My form is pretty terrible, but I can pull 4pl8 and I feel it in mostly my lower back/quads. Am I going to snap my shit up? I've been working on trying to strengthen my hamstrings/glutes.
Vid related: https://www.youtube.com/watch?v=_kQCfLxCrJ4
>>35679022
All over the place. Deload at least 20% and start over. Keep the form solid.
>>35679022
got a hernia just watching
>>35679022
Terrible and you have a belt on, i dl 4 with just my back no belt. Wtf were you even thinking with that lock out weakling
>>35678460
>using mixed grip for only 2pl8
>>35678460
Simple, it's both
>>35678460
Deadlift is actually just a forearm exercise as it works grip. Incidentally bench press is for triceps, squat is for abs, and skucrushers are for facial reconstruction day. Hope this clears up your routine!
>>35679098
>>35679050
>>35679051
I know my form is bad, that's why I'm asking for advice. Would strengthening my hamstrings/glutes help with that? What exercises should I do to fix them?
>Wtf were you even thinking with that lock out weakling
I'm sorry I can't easily lock out 4 plates after only lifting for 10 months at 165 lbs.
>>35679149
just deload and nail your form m8
>>35679149
What
>>35679050
Said. You are going to snap your shit with too much weight and bad form. Anyone can put up a lot of weight with bad form, but ultimately it's doing less for you than less weight with good form. Go back to 2pl8 until you have perfect form and move up from there.
>>35678673
the lats do little to keep your spine neutral, though. their main function is to keep the bar over midfoot and stabilize the humerus. same goes for the traps except they stabilize the scapulae.
>>35679171
That is wrong, with bad form on the dl doesnt make the lift easier just more dangerous. Gay ass
>>35678460
it's both?
>>35679199
actually having a rounded back decreases the leverage the weight has on you.
>>35679199
Actually it isn't wrong dipshit. One can definitely lift more with bad form deads. It is also more dangerous and has a definite increased risk of injury, but they sure as hell can still lift more.
>>35679181
>the lats do little to keep your spine neutral, though
No, they do a lot. Not like you'd understand anyways, though.
>their main function is to keep the bar over midfoot
Wrong. The bar stays over the middle of your feet simply because that's the most efficient path up. It actually requires effort to move them out of this position.
>>35678524
I bet you think squats are a chest exersise, huh?
We have already established that deadlifts are a meme exercise
>>35678837
Ed coan
>>35679684
>No, they do a lot.
their moment arm for the lats to extend the back is minimal. instead, the weight hangs from the humerus which basically hangs from the lats and the traps through the scapulae. read ss. not like you'd understand anyways, though.
>The bar stays over the middle of your feet simply because that's the most efficient path up
the shoulder is a bit in front of the bar so there is moment arm for the lats to keep the bar midfoot. the bar is midfoot cause its the most efficient path for _the quads and glutes and hamstrings_ to lift with.
>>35679171
>Anyone can put up a lot of weight with bad form
I hate this retarded meme
>>35679271
>actually having a rounded back decreases the leverage the weight has on you.
Until you have to lock it out
>>35679684
>Wrong. The bar stays over the middle of your feet simply because that's the most efficient path up. It actually requires effort to move them out of this position.
It doesn't require any effort at all to move the weight sideways retard.
>>35678460
Yes.
>>35679883
>Until you have to lock it out
kinda true, but its generally easier to lock it out than get it up from the knee
>>35679881
>their moment arm for the lats to extend the back is minimal
You're wrong about this and it has nothing to do with moment arm.
>the weight hangs from the humerus which basically hangs from the lats and the traps through the scapulae
This has been said before.
>the shoulder is a bit in front of the bar so there is moment arm for the lats to keep the bar midfoot
That's only during the very start of the movement. Your back angle changes and the shoulders get aligned with the bar.
>>35679910
>kinda true, but its generally easier to lock it out than get it up from the knee
>Generally
No, it's easier to lock it out WHEN YOU HAVE A STRAIGHT FUCKING BACK and don't need to use the back dynamically. Then it gets harder off the floor since the back only helps statically.
If you start with a rounded back you can use the back more in the first part of the lift since it works dynamically instead of statically, but then you have to unfuck your back and lock it out.
Compare for example Mike Tuscherer and Tom Martin and see how their lifts look
>>35679944
>You're wrong about this and it has nothing to do with moment arm.
it has. its like the biceps have smaller moment arm to pull when the elbow is completely extended. it just doesnt feel like that due to stretch reflex and such. but its the same principle with the moment arm.
>>35679966
i know the reasoning, but its simply generally easier to unlock the back at the top than it is to lift the weight with a straight back
>>35678673
Thank you for explaining what is obvious to anyone who has been lifting for more than 6 months.
I fucking despise you, you gigantic, sad, fucking attention whoring tranny abomination.
>>35680060
>i know the reasoning, but its simply generally easier to unlock the back at the top than it is to lift the weight with a straight back
Getting the weight up from the floor is harder without rounding your back yes, but if you lift with a rounded back the tough point is getting it past the knees and then locking it out. I don't think it's really possible to generalise that easily. There are pros and cons to both methods depending on your leverages and there's a reason not everyone pull with rounded upper backs.
>>35680168
true, i just think most people can lift more with a rounded back.
I was arguing on reddit that the deadlift is the best exercise for thick traps. They flammed me and told me shrug are better because of the contraction.
Who agrees with me that deadlifts are the best for the traps.
>>35680226
no one
>>35678673
>>35680250
Shrugs are shit anyways for traps. Do cleans and facepulls instead.
>>35678460
>>35680267
having an eccentric portion and more tut instead of zero is shit?
>>35678837
But it's both nigga
>>35678673
Hmmm. Rippetoe says the opposite. If you're working your legs, it's because you're squating the weight and that's wrong since it's a pull not a push.
Thinking of deadlift as a leg excercise seems silly to me, but maybe I need to adjust my thinking?
>>35680294
Better version
>>35679736
You don't have a chest pump after squat day?
What are you, a lolnochest faggot?
>>35679117
roiiiiiiight?
>>35678487
it's because of the intense weight he is deadlifting.
>>35680431
Legs are not only quads. Prime movers in deadlifts are glutes and hamstrings. Yes, you definitely need to adjust your thinking.
>>35680337
Okay, you decide between doing shrugs for sets of 10+ or doing 3 heavy triples of cleans and getting equal results from both.
>>35679022
poor form, your hips rise too early leaving ALL weight on your back so you are not lfiting in an efficient way.. ALSO wtf is that back position? you are bending your entire back and that's pretty bad for your spine
all of this could cause injuries, I would suggest dropping weight and work on your coordination, strengh on spinal erectr /back muscles and stop being a skelliton
>>35679022
Perfect if you do crossfit
>>35680431
>Hmmm. Rippetoe says the opposite. If you're working your legs, it's because you're squating the weight and that's wrong since it's a pull not a push.
He doesn't say that anywhere. GTFO
>deadlifts feel like hammered shit, scared I'm gonna snap shit every time
>video tape them and they're perfect looking
the fuck
