Hello, this is Fitvely Moon Seok-gi. This time, I'm going to clearly explain the deadlift method that

you all asked about. When do you do deadlifts? Do you do them during leg day or back day?

I do both! That's a very wise answer. You can include deadlifts in your back workout or leg workout,

but that depends on your form. So, once you understand the difference,

you can structure your routine however you like.

There are actually many types of deadlifts. I'll show you two main variations. I'll start with the common lower-body-focused deadlift.

It's called the conventional deadlift, which increases lower-body engagement. The movement involves squeezing your glutes as you lift.

As you can see, it varies depending on the angle. If the weight shifts forward, the load is placed here on the bar.

If it shifts back, the weight is distributed to your glutes and lower body. That's why the center of gravity is important when working out.

Back or lower body. Even with the same deadlift, the area you target will affect where you feel the stimulus.

There's no one correct way to do a deadlift. Just like what the model is doing right now,

as your hip joint, known as the hinge, moves backward, it allows for a natural lift.

So, the weight you're holding should feel like it's being lifted through your glutes as you move backward.

But the key point to watch out for here is the position of your feet. Keep your feet not too wide or too narrow.

They should be at least shoulder-width apart. Make sure your feet are flat on the ground, and as you lift, shift back.

This way, your lower back won’t be strained. However, if you're lifting with added weight,

And if your center of gravity isn't shifted back while your knees are too straight, then your lower back will take the brunt of the strain.

To avoid lower back pain, always lower the weight fully, then bend your legs first, keeping the bar close, almost grazing your shins.

Right, lift and lower it down. Lift it back up, lower it down. Okay, good.

Doing it this way will engage your lower body more, allowing you to work your glutes and thighs more effectively.

It's good to include this in your lower body workout routine. Unlike squats, where the center of gravity moves from top to bottom,

you can contract your hamstrings and glutes more intensely. With squats, when you reach peak contraction,

the weight is above you, so squeezing too much can hurt your back. But with deadlifts, since the weight is below you,

you can squeeze more effectively. That's why conventional deadlifts are better for lifting your hips,

and they help increase the size of your glutes. I highly recommend them to women. Now, the second point is,

I'll show you how to do deadlifts on back day—this one's a bit different.

Let's give it a try. Right now, your shoulder blades are slightly tucked in, but when using your lats, you need to slightly spread them.

That's right. When you grip like this, it should feel firm. From this position, slowly bend your knees,

That's right, only until below your knees. You don't need to go down too much for this one.

Because if you go down too much, you'll end up like this and hurt your back. Unlike the conventional style,

because your knees are slightly straighter. Tuck in your shoulder blades, press down, and then spread your lats.

That's right, once it feels firm, extend down to your knees. That's right! While lifting, press your shoulders down.

Exactly! So, if you keep the tension here,
you won't be able to arch even if you want to.

Because in the starting position, your lats are engaged. To shift the weight of the bar onto your lats, you need to do it this way.

If you do it this way, the weight shifts to your thighs. You can see that at the moment you lift,
the weight is perfectly aligned here.

But if you shift backward like this, it goes off balance. So, on lat day, you extend your hip joints a bit,

tighten your hamstrings, and lean forward a bit more. That's right, up! Let's do 5 reps.

When you include this deadlift on your back day, unlike lat pulldowns or rows, you can pull and stretch the lats.

Retract the scapula and press down the shoulders. In a state where the lats are extended,

like this, that's right. Even when you rise, you can see that everything is fully extended.

If it folds here, it shifts to the erector spinae. If you engage your lats well, you can do this without lower back pain.

That's right, and you can finish with a peak contraction here. So, this is for back day.

For leg day, extend it a bit more. Use your thighs and glutes more, going almost all the way down.

Actually, if you have two basic forms, you can just modify them. Many people find deadlifts difficult.

However, it's a movement that can be done more safely than squats. If you focus on your latissimus dorsi,

and the movement of your scapula, if you do those well, you'll be able to do deadlifts well, too.

If you find it a bit difficult or don't understand, please leave a comment.

We will respond and possibly create new videos. Please leave your questions and comments. Yes, that's all for the video we prepared.

If you found the video helpful, please like and subscribe! Thank you. Goodbye.

【데드리프트】 등운동? 하체운동? 명확하게 알려드립니다! 컨벤셔널 데드리프트, 루마니안 데드리프트의 차이

“운동독학, 누구나 쉽고 전문적으로”
국제트레이너 / 스포츠영양코치 / BJ치즈볼 / 타락헬창
40여개국 세계여행&전문 자격증으로 탄생한 핏블리

➞ 핏블리(문석기) PROFILE 
국제트레이너&스포츠영양코치 
NSCA - CPT (Certified Personal Trainer) 
NASM - CPT (Certified Personal Trainer) 
NSCA - FCL (Foundations of Coaching Lifts)
NSCA Korea - Advanced Sport Nutrition Coach (상급스포츠영양코치)
REPs Registered Personal Trainer 
National Certificate - Exercise Consultant Lv3 
National Certificate - Personal Training Business Skills Lv4 
Red Cross - Essential Aid 
문화체육관광부 - 생활스포츠지도사 2급 
WTPA (여성트레이닝전문가) - 초대 협회장
40개국 세계여행 및 국제트레이너 활동
미국공인 국제트레이너
혁신벤처기업 (주)핏블리 대표이사
베스트셀러 '핏블리 헬스 다이어트 전략집' 저자
베스트셀러 '핏블리 다이어트 생리학' 저자
베스트셀러 '핏블리 운동 호르몬 생리학' 저자
베스트셀러 '핏블리 피트니스 해부학' 저자
베스트셀러 '핏블리 헬스 스트렝스 전략집' 저자
베스트셀러 '핏블리 다이어트 공복운동 전략집' 저자
베스트셀러 '핏블리 다이어트 식단 전략집' 저자
베스트셀러 '핏블리 운동 자세교정 전략집' 저자
베스트셀러 '핏블리 기초 운동지식 전략집' 저자
베스트셀러 '핏블리 여성운동 전략집' 저자
베스트셀러 '핏블리 하체운동 전략집' 저자
베스트셀러 '핏블리 다이어트 영양학' 저자
*약물 1g도 사용하지 않은 라이프타임 내추럴


핏블리 FITVELY

데드리프트의 종류와 적절한 운동 루틴

데드리프트는 하체 운동 또는 등 운동 중 어느 쪽에 포함해야 하는지에 대한 질문에 대한 답변

폼에 따라 하체 또는 등 운동 모두에 포함될 수 있음

컨벤셔널 데드리프트와 루마니안 데드리프트 두 가지 주요 변형 소개

컨벤셔널 데드리프트는 하체 참여도를 높이는 데 중점

데드리프트 자세에 대한 다양한 의견 존재, 중요한 것은 중심 이동과 자세 유지

컨벤셔널 데드리프트의 올바른 자세와 주의사항

힙 힌지를 이용한 자연스러운 동작 강조, 엉덩이를 이용한 무게 중심 이동

발의 위치 (어깨 너비), 발바닥 지면 밀착, 뒤로 이동하며 들어올리기

무게 추가 시 허리 부상 방지 위한 주의사항

허리 통증 예방을 위한 동작: 무게 완전히 내리고, 다리 먼저 구부리기, 바벨 신체 가까이 유지

하체 운동 루틴에 포함하기에 적합한 이유: 엉덩이와 허벅지 효과적으로 운동 가능

루마니안 데드리프트(등 운동 시 데드리프트)

등 운동 시 데드리프트 자세: 어깨뼈 살짝 모으고 광배근 사용

무릎은 무릎 아래까지 구부리기, 과도하게 내려가지 않도록 주의

어깨뼈 모으고, 아래로 누르고, 광배근 넓히기, 긴장 유지하며 허리 아치 방지

바벨의 무게를 광배근으로 옮기는 방법

등 운동 루틴에 포함 시 광배근을 당기고 늘리는 효과

두 가지 데드리프트 자세의 활용 및 추가 조언

두 가지 기본 자세를 변형하여 활용 가능성 제시

데드리프트의 어려움과 안전성 강조, 스쿼트보다 안전하게 할 수 있음

광배근과 어깨뼈 움직임에 집중하면 데드리프트를 잘 할 수 있음

궁금한 점이나 이해가 안 되는 부분은 댓글로 질문을 남겨달라는 당부