When most people think about deadlifts, they picture jacked guys pulling hundreds of pounds off the floor. But the fact is, deadlifts engage more than just the hamstrings. They also involve the lats, a group of muscles that help hold a resistance band sling. And while the biceps femoris and semitendinosus are the main targets of this exercise, the hamstrings are not the only muscle group involved.
The deadlift is a compound exercise wherein the Gluteus Maximus muscle is heavily worked in the hips. The Gluteus Maximus is responsible for standing upright on two feet and also rotates the thigh laterally when the leg is extended. The Gluteus Maximus also works with the hamstrings to lock out the knees at the top of the lift. This exercise is also very demanding on the arms, particularly the biceps branchii, which is made up of a short head and a long head.
The benefits of the deadlift can be attributed to the way it works the body. While most compound exercises target many muscle groups, the deadlift concentrates on the posterior chain. The glutes, quads, and hamstrings are all used during the deadlift, and the erector spinae, biceps femoris, and iliocostalis are also largely involved.
The Romanian deadlift starts with the lifter holding a bar at hip level with his feet slightly apart. When lowering the bar to the knees, the lifter should keep his spine straight and engage his hip extensors to bring him back to the starting position. The Romanian deadlift is a compound exercise, and it is important to focus on gluteal training to make the lift as powerful as possible. The glutes maximus contract eccentrically, controlling the descent of the bar, while the hamstrings and rectus abdominis work together to elongate the hip when lifting the bar back to the hips.
In the deadlift, the lats are the muscles that work to pull the bar up against your legs. They originate from the iliac crest and the lower spine from T7 to L5, and insert on the anterior aspect of the humerus. They also help to stabilize the shoulder joint, allowing it to be positioned further down the torso. The lats work together with the shoulders and biceps to keep the bar against your legs.
Deadlift training requires a strong and upright torso. The muscles of the back extensors work together to support and stabilize the spine and prevent hyperextension. The Latissimus dorsi and Iliocostalis muscles are the two most important movers in the deadlift. They contract concentrically during the lift to provide the necessary force to counterbalance the weight of the bar.
The traps are located at the back of the shoulders, and they help support the shoulders. In the deadlift, the lower and mid traps do the bulk of the work. As with any movement, it’s important to maintain neutral shoulder blades throughout the lift. Pulling them down to the floor will prevent unnecessary tension in the shoulders. In addition, keep the bar close to the body.