THE LIFTERS

MUSCLE MANUAL
 BECOME THE EXPERT

INTRODUCTION
In this PDF, we look at how our muscles work
during some of the most common lifts within
the gym – Squat / Bench / Deadlift

We look at 5 Key Areas:

1. What joint actions and muscles are working.

2. What the muscles are doing during the
Eccentric Phase.
3. What the muscles are doing during the
Concentric Phase.
4. Key differences between loading positions.
5. Key considerations.
2
 BECOME THE EXPERT

SQUAT / BENCH / DEADLIFT + VARIATIONS

SQUAT BENCH DEADLIFT

GOBLET SQUAT BENCH PRESS CONVENTIONAL DEADLIFT

BB BACK SQUAT INCLINE BENCH PRESS SUMO DEADLIFT

BB FRONT SQUAT OVERHEAD PRESS HEX BAR DEADLIFT

3
 BECOME THE EXPERT

TYPES OF CONTRACTIONS
There are 2 types of muscle contraction:

• Isotonic: Where there IS a change in muscle length.

• Isometric: Where there is NO change in muscle
length.

Isotonic contractions can be split down into 2

categories:

• Concentric: Where the muscle shortens.

• Eccentric: Where the muscle lengthens.

The eccentric phase is much stronger than the

concentric phase – you might be able to lower a weight
with control during a squat, but are unable to come back
up.
The eccentric phase is also responsible for most of the
delayed onset muscle soreness (DOMS) we experience
days after training.
Although it is easy to illustrate the concentric and eccentric phases
during an isolation/single-joint exercise like a biceps curl. People
tend to find the concepts a little more confusing when it comes to
compound/multi-joint exercises like squats and deadlifts:
Remember, the eccentric phase is ALWAYS the downward
phase of the exercise. 4
SQUAT

BECOME THE EXPERT

 BECOME THE EXPERT

SQUAT: ECCENTRIC PHASE

Squats involve flexing the hips and knees and dorsiflexing the ankles as we move through the eccentric
phase (squat down).

What each muscle is doing during the eccentric phase:

• The glutes (page-12) are lengthening because the hips are flexing.
• The hamstrings (page-13) are lengthening at the hips because the hips are flexing but shortening at
the knees because the knees are flexing – this produces little change in length during a deep squat.
However, a low bar Powerlifting squat can involve much more hip flexion and create a greater stretch
on the hamstrings.
• The quadriceps (page-14) are lengthening because the knees are flexing. However, the rectus
femoris also acts as a hip flexor so it is shortening at the hips to assist hip flexion, but still lengthening
as a whole.
• The adductors (page-15) are lengthening because the hips are flexing and abducting.
• The psoas major and iliacus (hip flexors) (page-16) are shortening because the hips are flexing.
• The gastrocnemius and soleus (page-17) are lengthening because the ankles are dorsiflexing.
• The tibialis anterior (page-17) muscles are shortening because the ankles are dorsiflexing.
6
 BECOME THE EXPERT

SQUAT: CONCENTRIC PHASE

Squats involve extending the hips and knees and plantarflexing the ankle as we move through the
concentric phase (raise up out of the bottom of the squat).

What each muscle is doing during the concentric phase:

• The glutes (page-12) are shortening because the hips are extending.
• The hamstrings (Page-13) are shortening at the hips because the hips are extending but
lengthening at the knees because the knees are extending.
• The quadriceps (page-14) are shortening because the knees are extending. However, the rectus
femoris also acts as a hip flexor so it is lengthening at the hips because the hips are extending but is
still shortening as a whole.
• The adductors (page-15) are shorting because the hips are extending and adducting.
• The psoas major and iliacus (hip flexors) (page-16) are lengthening because the hips are
extending.
• The gastrocnemius and soleus (page-17) are shortening because the ankles are plantarflexing.
• The tibialis anterior (page-17) muscles are lengthening because the ankles are plantarflexing.
7
 BECOME THE EXPERT

SQUAT: LOADING POSITIONS

Here are 3 of the most common ways to load a
squat:

• Goblet Squat: The weight, usually a kettlebell or

dumbbell, is held up high to the front – cupped in
your hands just below your face like a goblet.

• Back Squat: A barbell is placed across your upper

back (high or low barbell positions) and weight
plates can be added to either side – this squat
variation allows for the most weight to be lifted.

• Front Squat: A barbell is placed across the front of

your shoulders using a front rack position or in
some cases a crossed arm position.
8
 BECOME THE EXPERT

SQUAT: LOADING POSITIONS

Goblet Squat: A key benefit to the goblet squat is its accessibility and the fact holding a weight to the front will act
as a counterbalance and often result in much better squat form – the front-loaded position allows for a more upright
torso position and therefore, squat depth is more easily achieved.

Back Squat: When the barbell is on the upper back, it is further behind the mid-foot than it would be during a front
squat. Therefore, the torso must lean forward to bring the barbell over the mid-foot (where it needs to be for you to
remain stable). This forward lean lengthens the posterior chain muscles and therefore, can limit squat depth – this is
more pronounced in a low bar squat where the barbell is 2-3 inches lower on the back, because this requires even
more lean of the torso.

Powerlifters will generally use a low bar squat since they only have to break parallel, and a bar placement closer to
the hips will usually allow for more weight to be lifted. Olympic weightlifters, on the other hand, must be able to
perform full-depth squats and therefore, use the high bar position – during a true Olympic squat, you should Cue:
“Hips over heels.”

Front Squat: The front-loaded position allows for a more upright torso due to the barbell being close to the mid-foot.
However, the front rack position can be quite uncomfortable and inaccessible to some if they do not have adequate
latissimus dorsi, triceps and wrist flexor flexibility. The front rack position doesn’t allow for much breakdown in form
because if the positioning breaks down too much, the barbells placement within the rack position will be lost.
9
 BECOME THE EXPERT

SQUAT: LOADING POSITIONS

When squats are loaded, the muscles that keep the
spine erect (upright) are worked intensely, specifically
the erector spinae (page-18) and quadratus
lumborum (page-18) muscles.

The abdominals (page-19) contract isometrically

(brace) to maximize tension around the spine – the
abdominal muscles attach between the ribcage and
pelvis and therefore, impact on the positioning of both
during squats (and deadlifts).

Other muscles that are worked during the back squat, to

both maximize tension throughout the trunk and maintain
the positioning of the barbell include the latissimus
dorsi (page-20) and even the biceps (page-20) when
pulling down on the barbell. Cue: “Bend the barbell over
your back.”
10
 BECOME THE EXPERT

SQUAT: KEY CONSIDERATIONS

Common things we see when people squat are:

Lack of Depth: First thing you should do is have them perform a goblet squat. Tell them to pause at the bottom (the point they
reach), and then tell them to sit deeper: Cue: “Imagine your torso dropping between your legs.”

Hip Shifts: The lifters weight shifting to one side and causing an uneven squat. They will often lean towards the more dominant
leg and the other leg may look like it is raised and pushed outwards. A quick fix is to Cue: “Push harder with the other leg.”

Knee Valgus: During squats, the knees may fall inwards, usually as the lifter comes up out of the hole (bottom of the squat). Knee
valgus is generally not a major issue and can be easily fixed with the Cue: “Push your knees out.” Note: Some knee valgus can be
expected when an experienced lifter is lifting maximally. However, if it is occurring during bodyweight and moderately loaded lifts
(this is, of course, relative to the lifters ability), then we look to fix it.

Butt Wink: As a lifter squats deeper, often the pelvis will tilt back and the lumbar spine flexes slightly. Again, this is generally not a
massive issue. However, it can usually be easily fixed by bracing the trunk muscles (Cue: “Engage your core”) to maintain pelvic
positioning as squat depth progresses. Note: Although it is not a major issue for most, some individuals may find it aggravates
their lower back (they may have a history of back pain) and therefore, in this situation, you would, of course, look to fix it or modify
the exercise.

Squats place positive stress on the leg muscles, joints and associated soft tissues. However, too much can lead to overuse
injuries. Some of the most common issues involve the patella tendon (technically a ligament) and the quadriceps tendons, so it is
key that you program your squats wisely.
11
 BECOME THE EXPERT

GLUTEALS
The gluteus maximus extends the hips during the concentric phase of a squat. Whereas, the small gluteus medius
and minimus muscles primarily work to stabilise the hips during the squat.

GLUTEUS MAXIMUS GLUTEUS MEDIUS GLUTEUS MINIMUS

12
 BECOME THE EXPERT

HAMSTRINGS
The hamstrings work to extend the hips during the concentric phase of the squat – all of the hamstrings cross the
hip and knee joints.

BICEPS FEMORIS SEMITENDINOSUS SEMIMEMBRANOSUS

13
 BECOME THE EXPERT

QUADRICEPS
The quadriceps work to extend the knee during the concentric phase of the squat. The vastus group all attach below
the hips and cross the knee joints. Whereas the rectus femoris crosses the knee joints and also the hip joints.

VASTUS
VASTUS LATERALIS VASTUS MEDIALIS RECTUS FEMORIS
INTERMEDIUS

14
 BECOME THE EXPERT

ADDUCTORS
The adductor that works a little like the hamstrings and assists hip extension during the concentric phase of the
squat is the adductor magnus. Other adductor muscles work hard to adduct the legs during the concentric phase of
the squat.

ADDUCTOR MAGNUS ADDUCTOR LONGUS ADDUCTOR BREVIS

15
 BECOME THE EXPERT

HIP FLEXORS
The psoas major and iliacus (along with the rectus femoris) work to pull the lifter down into the squat during the
eccentric phase and then lengthen during the concentric phase – you also have the pectineus muscle which works
to flex and adduct the hips.

PSOAS MAJOR ILIACUS PECTINEUS

16
 BECOME THE EXPERT

CALVES AND TIBIALIS ANTERIOR

The gastrocnemius and soleus work to plantarflex the ankle during the concentric phase of the squat. Both attach to
the Achilles tendon, but the gastrocnemius crosses the knee joint and therefore, assists in knee flexion. Whereas,
the soleus does not cross the knee joint. The tibialis anterior dorsiflexes the ankle during the eccentric phase.

GASTROCNEMIUS SOLEUS TIBIALIS ANTERIOR

17
 BECOME THE EXPERT

ERECTOR SPINAE AND QL

The erector spinae group (paraspinals) work to extend the spine and hips. When squats are loaded, they need to
produce a lot of force to keep the in the optimal position.

QUADRATUS
ILIOCOSTALIS LONGISSIMUS SPINALIS
LUMBORUM

18
 BECOME THE EXPERT

ABDOMINALS
The abdominals contract isometrically during squats to create tension and intra-abdominal pressure (IAP).
Increased muscle tension in the trunk muscles allows for more weight to be lifted, hence why weightlifting belts help
– weightlifting belts give you something to push your abdominal muscles against to create more tension.

RECTUS ABDOMINIS EXTERNAL OBLIQUES INTERNAL OBLIQUES

19
 BECOME THE EXPERT

LATISSIMUS DORSI AND BICEPS

During squat variations like the back squat, lifters will aim to create as much total body tension as possible, and this
can be achieved by pulling down on the barbell (Cue: Bend the barbell over you back). Therefore, engaging
muscles like the lats and biceps is key.

LATISSIMUS DORSI BICEPS BRACHII BRACHIALIS

20
BENCH

BECOME THE EXPERT

 BECOME THE EXPERT

BENCH PRESS: ECCENTRIC PHASE

The bench press involves the elbows flexing and the shoulders going through horizontal abduction/extension as you work
through the eccentric phase.

What each muscle is doing during the eccentric phase:

• The pectorals (page-26) are lengthening because the shoulders are working through horizontal abduction/extension.
• The anterior deltoids (page-26) are lengthening because the shoulders are working through horizontal
abduction/extension, whereas the posterior deltoid is shortening.
• The triceps (page-27) are lengthening because the elbows are flexing.
• The biceps (page-27) are shortening because the elbows are flexing.
• The rhomboids and mid-trapezius (page-28) are contracting isometrically to maintain the positioning of the shoulder
blades and maximize tension in the upper back. During a bench press, the shoulder blades are tucked in and kept in a
fixed position. However, during an overhead press, the shoulder blades should rotate upwards during the upward
phase (facilitated by the serratus anterior and mid-traps), and therefore, rotate downwards during the eccentric phase
(facilitated by the rhomboids).
• The latissimus dorsi (page-28) is contracted isometrically to maximize tension. However, during an overhead press
the lats are lengthening because the shoulders are being abducted (taken overhead). Therefore, during the eccentric
phase, the lats are shortening.
• The rotator cuff (page-29) muscles engage during a bench press to ensure stability of the shoulder joints.
22
 BECOME THE EXPERT

BENCH PRESS: CONCENTRIC PHASE

The bench press involves the elbows extending and the shoulders going through horizontal adduction/flexion as you work
through the concentric phase.

What each muscle is doing during the concentric phase:

• The pectorals (page-26) are shortening because the shoulders are working through horizontal adduction/flexion.
• The anterior deltoids (page-26) are shortening because the shoulders are working through horizontal
adduction/flexion, whereas the posterior deltoid is shortening.
• The triceps (page-27) are shortening because the elbows are extending.
• The biceps (page-27) are lengthening because the elbows are extending.
• The rhomboids and mid-trapezius (page-28) are contracting isometrically to maintain the positioning of the shoulder
blades and maximize tension in the upper back. During a bench press, the shoulder blades are tucked in and kept in a
fixed position. However, during an overhead press, the shoulder blades should rotate upwards during the concentric
phase (facilitated by the serratus anterior and mid-traps).
• The latissimus dorsi (page-28) is contracted isometrically to maximize tension. However, when you set up on a flat
bench with a large arch, the direction of the press is like a decline press where the lats are engaged to a much high
degree and shorten as you press. During an overhead press the lats are lengthening because the shoulders are being
abducted.
• The rotator cuff (page-29) muscles engage during a bench press to ensure stability of the shoulder joints.
23
 BECOME THE EXPERT

BENCH: LOADING POSITIONS

Flat Bench Press: The flat position primarily works the pectorals, anterior deltoids and triceps, with emphasis
placed on the entirety of the pectoralis major.

Prior to performing a flat bench press, you should pull your shoulder blades inwards and down and drive your upper
back into the bench. Your shoulder blades should remain in this position throughout the lift and the shoulders should
NOT protract at the top of the lift. Protracting at the top unsets your rigid back position and creates instability.

Incline Bench Press: The more you incline a bench, the more the load transitions onto the upper chest and the
shoulders/deltoids. The standard incline for a bench is around 35-45 degrees from the flat position. However, less or
more inclined positions can be used.

When set up for an incline bench press, you should NOT pull the barbell off the J-Cups with the same intensity as
you would during the flat bench press because this can cause the barbell to fall forward onto your thighs.

Overhead Press: During an overhead press, the load is shifted primarily onto the deltoids. However, the upper
chest does get involved, especially if you lean back during the press.

The barbell should start over your chest at the bottom of the movement, but finish over the back of your neck at the
top of the movement.
2
 BECOME THE EXPERT

BENCH: KEY CONSIDERATIONS

Common things we see when people bench press are:

Instability/lack of tension: Novice lifters will often be very unstable when working with a barbell on a bench press. Much of this
instability is simply a skill issue and when encouraged to create more tension during subsequent sets, they make huge
improvements. A common mistake is pulling the barbell off the J-Cups and going immediately into the eccentric phase (decent).
You should create total body tension before un-racking the barbell and once the barbell is pulled over your chest, you should hold
it for a second or two to reinforce the tension.

Excessive elbow flare: There are bench techniques that use exaggerated elbow flare (such as the Guillotine Press). However,
during a regular bench press, pulling the elbows in slightly with the lats (Cue: “Bend the bar”) will allow for a stronger, more stable
lift. It can also be common to see one elbow flaring while the other maintains its position. Again, the key is to engage the lat on that
side: Always make an individual aware of any issues (and how to correct them) before incorporating weird and wonderful exercises
to fix them – conscious engagement of the correct form is always the first fix (reduce the load, slow the movement down, etc).

Uneven pressing (one side raising faster): The body is asymmetrical; therefore, it is not uncommon to see one side of the body
being stronger than the other (sometimes the less dominant side is stronger because it often acts are the “supporting” hand in
daily activities). We can perform additional unilateral exercises on the weaker side. However, for the most part, with progressive
programming, the weaker side often experiences faster development and catches up (think novice gains on weaker muscles).
Again, strip the weight back a little and concentrate on pushing harder with the weaker side – Mind-Muscle Connection is key!

The bench press places positive stress on the shoulder and elbow joints and associated soft tissues. However, too much can lead
to overuse injuries. Some of the most common include rotator cuff strains and tendon overuse, so it is key that you program your
press work wisely. 25
 BECOME THE EXPERT

PECTORALS AND DELTOIDS

During the bench press, the pectorals and anterior (front) deltoids work hard to press the barbell off the chest. The
posterior deltoids are antagonists to the anterior delts and so lengthen during the concentric phase.

The more inclined a press is, the more the delts come in to play.

PECTORALIS MAJOR PECTORALIS MINOR DELTOID

26
 BECOME THE EXPERT

TRICEPS AND BICEPS

During the bench press and overhead press, the triceps contact hard to extend the elbows and complete the lift.

During the eccentric phase, the biceps engage to control the barbell during the decent.

TRICEPS BRACHII BICEPS BRACHII

27
 BECOME THE EXPERT

RHOMBOIDS, TRAPEZIUS AND LATS

During the bench press, the below muscles are all contracted isometrically to retain a tight back position throughout
the lift. The lats also work hard concentrically on a decline bench or when a large arch is used on a flat bench.

During a overhead press the lats lengthen during the concentric phase and shorten during the eccentric phase.

RHOMBOIDS TRAPEZIUS LATISSIMUS DORSI

28
 BECOME THE EXPERT

ROTATOR CUFF
The rotator cuff are four muscles that attach from the shoulder blade (scapula) to the humeral head (the ball at the
top of the humerus – upper arm bone) and therefore, have the primary role of stabilising the shoulder joint.

SUPRASPINATUS INFRASPINATUS TERES MINOR SUBSCAPULARIS

29
DEADLIFT

BECOME THE EXPERT

 BECOME THE EXPERT

DEADLIFT: ECCENTRIC PHASE

Deadlifts involve flexing the hips and knees as we move through the eccentric phase (bringing the barbell back down to the floor).
The calves also work because the feet are being driven into the floor. However, there is usually much less movement at the ankle
in comparison to a squat (specifically the conventional and sumo deadlift variations).

What each muscle is doing during the eccentric phase:

• The glutes (page-36) are lengthening because the hips are flexing.
• The hamstrings (page-37) are lengthening at the hips because the hips are flexing but shortening at the knees because the
knees are flexing. However, during the deadlift, there is significantly less knee flexion in comparison to a squat and during the
conventional deadlift in particular, much more hip flexion. Therefore, the hamstrings experience more lengthening.
• The quadriceps (page-38) are lengthening because the knees are flexing. However, the rectus femoris also acts as a hip
flexor so it is shortening at the hips to assist hip flexion (still lengthening as a whole).
• The adductors (page-39) are lengthening because the hips are flexing and during the sumo variation of the deadlift, the hips
are abducting .
• The erector spinae and quadratus lumborum (page-40) are lengthening because the spine moves from a hyper-extended
position at the top and the hips start to flex. However, due to the fact the spine remains rigid (doesn’t continue to flex), much of
the engagement from the back muscles is isometric.
• The latissimus dorsi (page-41) is engaged isometrically throughout to keep the barbell in contact with the lifters legs and
maximize total body tension.
• The biceps (page-41) and forearm (page-42) muscles contact isometrically while gripping the barbell.
• The psoas major and iliacus (hip flexors) (page-43) are shortening because the hips are flexing.
31
 BECOME THE EXPERT

DEADLIFT: CONCENTRIC PHASE

Deadlifts involve extending the hips and knees as we move through the concentric phase (lifting the barbell off the floor). The
calves also work because the feet are being driven into the floor. However, there is usually much less movement at the ankle in
comparison to a squat (specifically the conventional and sumo deadlift variations).

What each muscle is doing during the concentric phase:

• The glutes (page-36) are shortening because the hips are extending.
• The hamstrings (page-37) are shortening at the hips because the hips are extending but lengthening at the knees because
the knees are extending. However, during most deadlift setup positions, there is significantly less knee flexion in comparison to
a squat and during the conventional deadlift in particular, much more hip flexion. Therefore, the hamstring experience more
shortening.
• The quadriceps (page-38) are shortening because the knees are extending. However, the rectus femoris also acts as a hip
flexor so is lengthening at the hips because the hips are extending (still shortening as a whole).
• The adductors (page-39) are shortening because the hips are extending and during the sumo variation of the deadlift, the
hips are adducting.
• The erector spinae and quadratus lumborum (page-40) are contracted isometrically at the start of the lift to maintain a rigid
back position throughout. However, they also shorten as the hips extend and the spine hyper-extends at the top.
• The latissimus dorsi (page-41) is engaged isometrically throughout to keep the barbell in contact with the lifters legs and
maximize total body tension.
• The biceps (page-41) and forearm (page-42) muscles contact isometrically while gripping the barbell.
• The psoas major and iliacus (hip flexors) (page-43) are lengthening because the hips are extending.
32
 BECOME THE EXPERT

DEADLIFT: LOADING POSITIONS

Here are 3 of the most common ways to load a
deadlift:

• Conventional Deadlift: Using a straight barbell

with a relatively narrow stance and your arms on
the outside of your legs.

• Sumo Deadlift: Using a straight barbell with a wide

stance and your arms on the inside of your legs.

• Hex/Trap Bar Deadlift: Using a hex/trap bar to

perform a deadlift. The hex bar allows you to have
your grip placement directly at your sides and
usually allows for a more squatted position with
greater dorsiflexion (positive shin angle).
33
 BECOME THE EXPERT

DEADLIFT: LOADING POSITIONS

Conventional Deadlift: When using a relatively narrow stance and gripping a straight barbell to the front of your shins,
there is going to be a greater degree of hip flexion and therefore, more emphasis is placed onto the hamstrings and
erector spinae muscles. The positioning of a conventional deadlift results in a posterior chain heavy lift. However, we want
to maximize quadriceps engagement at the bottom of the lift to break inertia (go from a stationary object to a moving
object) and pull the barbell off the floor.

Sumo Deadlift: When using a wide stance and gripping a straight barbell to the front of your shins, there is going to be
more stretch on the adductor muscles and it is going to allow you to sit deeper into the squat. This position allows you to
maximize the engagement of your quads and adductors.

The sumo position reduces the range of motion of the lift. Therefore, when a lifter has the right anthropometrics (limb
lengths, etc) for the lift, they often find it the much easier of the two lifts. However, some lifters struggle to achieve or
produce high force from a wide stance.

Hex Bar Deadlift: The loading position of the hex bar deadlift allows you to adopt a more squatted position with a greater
degree of ankle dorsiflexion. Therefore, more emphasis is placed on the quadriceps.

The hex bar deadlift usually results in a lifter being able to produce greater force and velocity with the bar. Which begs the
question: Why not just use a hex bar? 1. Straight barbells are more accessible and versatile (can be squatted, pulled and
pressed). 2. Often, we want a lift that places more emphasis on the posterior chain (conventional deadlift) or inner thighs
(sumo deadlift). 34
 BECOME THE EXPERT

DEADLIFT: KEY CONSIDERATIONS

Common things we see when people deadlift are:

A rounded (flexed) back: When experienced lifters experience some rounding during a maximal deadlift, we are not massively
concerned. However, at a base level, we want to maintain an extended spine to maximize the engagement of the back muscles and
spread the load in an efficient way. Cue: “Push your chest out.” – it is physically impossible to flex your spine while your chest is proud
(the chest must depress first). If a lifter can’t get their back straight during a barbell deadlift, regress to a sumo kettlebell deadlift and
gradually bring the feet in to exaggerate the hip hinge.

The barbell being too far away: The further the barbell is away from you, the harder it is to lift. You need to engage your lats to keep it
close. Cue: “Pull the bar back” / “Hide your armpits.”

Losing grip: You should aim to build your grip as much as possible with a pronated (overhand) grip on the barbell. However, an
alternated grip or straps can be used when lifting heavy loads and the aim is leg and back development over grip development.

Picking heavy things up off the floor obviously places huge stress on the lower back, and this is a good thing, positive stress leads to
positive adaptations. However, as with any activity, too much stress can lead to injuries, such as back muscle strains that can be far
more debilitating than a comparative strain to muscles in other areas. Although technique helps to ensure loads are optimally
distributed between structures, the real key is load management and the progressive overload of training. You can perform a
Jefferson curl with a completely rounded back if your structures have the strength to accommodate the stress. Therefore, you can also
experience some breakdown in form during a deadlift if your structures have the strength to accommodate the stress.

Always remember, just because you can produce the force to overcome a resistance, it doesn’t mean all your structures have the
strength (load/tissue tolerance), to handle the load or handle it being repeated time and time again – good programming is key! 35
 BECOME THE EXPERT

GLUTEALS
The gluteus maximus works hard to extend the hips, especially once the barbell passes the knees and the hips are
driven forward to finish the lift and achieve a full “lockout.” The smaller gluteal muscles that are responsible for
stability of the hip can be worked hard with single-leg deadlifts/RDLs.

GLUTEUS MAXIMUS GLUTEUS MEDIUS GLUTEUS MINIMUS

36
 BECOME THE EXPERT

HAMSTRINGS
The hamstrings work hard to extend the hips, especially during variations like stiff/straight-leg deadlifts.

Hamstring strains are common in many sports, so athletes should aim to build HUGE hamstring strength.

BICEPS FEMORIS SEMITENDINOSUS SEMIMEMBRANOSUS

37
 BECOME THE EXPERT

QUADRICEPS
During a deadlift, the quads should be emphasised during the start off the pull to ensure the quads work to extend
the knees in synch with the hip extension. If the quads don’t pull their weight, the knees will kick back, which causes
the “Good Morning Fault.” Cue: “Drive your feet into the floor” / “leg press the weight off the floor.”

VASTUS
VASTUS LATERALIS VASTUS MEDIALIS RECTUS FEMORIS
INTERMEDIUS

38
 BECOME THE EXPERT

ADDUCTORS
The adductor magnus works as a hip extensor with the hamstrings during all deadlift variations. The sumo deadlift in
particular places emphasis on the adductor group because of the wide stance – during a sumo deadlift, the legs are
extending through both the sagittal and frontal planes.

ADDUCTOR MAGNUS ADDUCTOR LONGUS ADDUCTOR BREVIS

39
 BECOME THE EXPERT

ERECTOR SPINAE AND QL

No matter how much we aim to maximize leg engagement, deadlifts are always going to be back heavy lifts.
Therefore, it is key to learn to engage these muscles incredibly hard to maintain rigidity of the spine during the
deadlift.
QUADRATUS
ILIOCOSTALIS LONGISSIMUS SPINALIS
LUMBORUM

40
 BECOME THE EXPERT

LATISSIMUS DORSI AND BICEPS

The lats are key because they extend the shoulders and therefore, are used to pull the barbell back into the legs. Cue:
“Hide your armpits.” Although your arms remain straight, your biceps will contract isometrically as you “passively” pull on
the barbell (sitting back and then driving your feet into the floor to raise up slightly). This initial pull takes the slack out
between the barbell and the plates and maximizes total body tension before the main pull to break inertia.

LATISSIMUS DORSI BICEPS BRACHII BRACHIALIS

41
 BECOME THE EXPERT

FOREARMS: FLEXORS
During deadlifts, both the wrist flexors and extensor muscles work incredibly hard to grip the barbell – grip is often
the limiting factor when people are deadlifting.

FLEXOR DIGITORUM FLEXOR DIGITORUM FLEXOR CARPI FLEXOR CARPI

SUPERFICIALIS PROFUNDUS RADIALIS ULNARIS

42
 BECOME THE EXPERT

FOREARMS: EXTENSORS
During deadlifts, both the wrist flexors and extensor muscles work incredibly hard to grip the barbell – grip is often
the limiting factor when people are deadlifting.

EXTENSOR CARPI EXTENSOR CARPI EXTENSOR CARPI

RADIALIS LONGUS RADIALIS BREVIS ULNARIS

43
 BECOME THE EXPERT

HIP FLEXORS
The psoas major and iliacus (along with the rectus femoris) work to flex the hips as the barbell is lowered. However,
the downward phase of the deadlift often allows gravity to do most of the work. The pectineus is also a hip flexor,
but it will assist in hip adduction during a sumo deadlift.

PSOAS MAJOR ILIACUS PECTINEUS

44
 BECOME THE EXPERT

ACCESS TO OUR ONLINE COURSES

The BIG 8 Pillars of S&C + Multiple Intro Courses – A&P, etc.
https://strengthandconditioningcourse.com/courses
• Programming & Periodization • Olympic Weightlifting
• Warming Up • Plyometrics
• Strength Training • Speed & Agility
• Ballistic Training • Metabolic Conditioning
MY BOOKS: WWW.JASONCURTIS.ORG
MY BOOKS: WWW.JASONCURTIS.ORG
 BECOME THE EXPERT

ACCREDITED CERTIFICATIONS
We also deliver internationally accredited
qualifications – available worldwide!

• Level 2 Certificate in Gym Instructing

• Level 3 Diploma in Personal Training

• Level 4 Certificate in Strength and

Conditioning

If you have a level 3 sports coaching qualification or

a degree in a relating field (Sport Science,
Rehabilitation, Physical Therapy, etc), you can jump
straight to the level 4 which also qualifies you as a
personal trainer.
 BECOME THE EXPERT

MY YOUTUBE CHANNEL
If you want to check out video tutorials for the exercises in
this PDF, I have them on my YouTube Channel:
Coach Jason Curtis

On the YouTube channel, I post a selection of video tutorials

from my BIG 8 Model.

https://youtube.com/c/coachjasoncurtisacademy
HOPE YOU ENJOYED
OUR CONTENT

BECOME THE EXPERT