Let's settle this once and for all
Is it a back exercise?
Or is it a leg exercise?
>I categorize compound movements that work multiple muscle groups as exercises for specific parts of the body only
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.
Wrong as fuark
>implying trappy isn't always correct about everything
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
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!
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.
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.
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.
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.
>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.
>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.
>Anyone can put up a lot of weight with bad form
I hate this retarded meme
>actually having a rounded back decreases the leverage the weight has on you.
Until you have to lock it out
>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.
>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.
>kinda true, but its generally easier to lock it out than get it up from the knee
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
>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.
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
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.
>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.
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.
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?
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
>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