Deadlift: lats, shoulders and traps interaction
- 07-31-2012, 09:28 AM
Deadlift: lats, shoulders and traps interaction
Sooooo, when you perform deadlift what muscles you focus on/voluntarily activate?
I'm specifically talking about the relation between lats, traps and shoulders because
while flickering around with different grip width and forms
I noticed I have two ways of doing it, obviously similar but different whether
I keep the shoulders low and "lose" so to overload the traps,
or if I activate the lats (which involves delts activation to some extent) and
less stress is put on the traps.
In both cases obviously tris are locked, back tight, look up etc etc..
I like to overload the traps, and I like to activate the lats (similar feeling
to when you post for lat spread so to speak), but I seems you can't get BOTH
because of the different shoulder position.
I'm sure experienced trainees will understand
whatcha say guys?
- 07-31-2012, 09:49 AM
Originally Posted by AutoKal47
07-31-2012, 09:52 AM
Lat involvement in the deadlift is highly overrated. If you want more trap involvement, then do a snatch-grip.
M.Ed. Ex Phys
07-31-2012, 10:43 AM
That's also my impression, it feels heavier (in a better way) when overloading the traps instead
of contracting the lats, I mean I still keep 'em tight at the beginning of the movement but then..
As for the "lose" shoulders, that's why I put it in quotes, hard to describe but if you keep
the shoulder low you shift the load on the traps and if feels pretty awesome. If your back is tight
there's no risk, I didn't meant to keep 'em like you've been carried away by the bar lol
07-31-2012, 10:48 AM
07-31-2012, 10:51 AM
IMO, if your shoulders are 'low' one of two things is going on: either your back angle is too horizontal, or your hips are too low...both bad.
There's really only one position for shoulders at the start of the pull: slightly behind the bar. If they're 'low' it will put them in front of the bar. This = bad
07-31-2012, 11:33 AM
you don't start like that, hard to explain.. You start it normally and then let's say when you have the bar
about knee high (it might change according to body type, I have long a## arms and legs so I gotta watch out
for example for the bar not hitting my knee caps at the same time not to have it too far from the body)
you *purposely* shift the tension on the traps letting the shoulder low and you neck/head slightly back
07-31-2012, 11:38 AM
07-31-2012, 11:44 AM
This, and if I'm understanding you correctly OP, "'low" shoulders = a longer pull, again bad...Originally Posted by Rodja
07-31-2012, 11:48 AM
are you able to post a video
07-31-2012, 12:29 PM
to the form because of that, a chambered bb would be much more comfortable for me in that regard
As for the longer pull, why bad? that's exactly what I like about it
07-31-2012, 12:32 PM
07-31-2012, 01:21 PM
but anyway, I don't really have problems with that, I know how to work "around" my body
About the longer ROM, yes indeed, but I tried both and I seem to get much better
stimulation on the muscles in that way and the weight difference in not that much
so more often than not I'd rather sacrifice some lbs if I feel it more (as long as the form remains safe of course)
07-31-2012, 02:15 PM
I'm really having trouble visualizing your finish with "loose" shoulders. In my mind I see you with shoulders rounded forward and your scapulas not retracted. I guarantee you your shoulder girdle does not like that.Originally Posted by AutoKal47
Again, it's extremely important to have everything, and I mean everything tight from start to finish. If you could, humor me and put up a vid please.
07-31-2012, 02:43 PM
07-31-2012, 02:53 PM
Thanks for chiming in frank. When I say longer, I'm referring to starting with scapula retracted to finish with scapula retracted. Starting with rounded shoulders and finishing with retracted scapula is a longer ROM. In the APF, you'd get red flagged for rounded shoulders at the finish.Originally Posted by Frank Reynolds
Good discussion topic
07-31-2012, 02:58 PM
07-31-2012, 03:12 PM
Yeah, I read that in the vault. I have a suspicion that the op is doing something different.Originally Posted by Frank Reynolds
07-31-2012, 05:25 PM
Napalm, sorry i ain't posting vids, if you watch one of Tate's pull that's it.
"Dropped" - referring to the scapula - was the word I was missing
my attention was more on the lats vs shoulder&traps load and I was saying that personally
I like the latter better.
Also I've seen some people rolling the shoulder back at the top of the movement,
man that's bad..
07-31-2012, 05:40 PM
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