Running Head: MOVEMENT ANALYSIS

Movement Analysis
Carlos Flores
Zack Shurtleff
Humber College

Movement Analysis

Activity Deadlift
The deadlift is a very complex and complete exercise that involves picking up a weighted barbell
from the floor and standing in an erect position. Such complex movement involves muscles of
the hip, hamstring group, quadricep group, erector spinae group and abdominal group. Even your
latissimus dorsi muscles for shoulder rotation, and forearm flexors to a lesser degree for gripping
the bar during all phases of this movement get worked (ISSA, 2010).
The exercise is composed of 4 phases:
1.
2.
3.
4.

The Pre Set up

The Lift Off
The Lockout
The Lowering Phase

The Pre Set Up

This phase dictates the setup of the deadlift. Lifter stands feet shoulder width a part with shins as
close as possible to the bar. Lifter standing in a neutral upright position pushes feet into ground
and screws feet into external rotation tightening glutes and stabilizing ankles. Keep spine
neutral, loading and hinging at the hips. Lumbar spine remains flat as back becomes parallel
with the floor. Lifter grips bar at position that feels comfortable to them with overhand grip. Pre
load hamstrings by extending knees increasing the tension, then lowering hips maintaining
tension until back is at 45 degrees with floor external rotating knees increases torque strength,
and external rotating shoulders engages latissimus dorsi and external rotators of the shoulder.
Back remains perfectly straight (if a dowel were to be placed along spine there will be 3 contact
points, Lumbar spine, Mid-thoracic spine and back of head). All muscles in the body tighten

Movement Analysis

reducing any slack. Core stabilizes and Valsalva maneuver increases intra-abdominal pressure
improving the back-belt.

The Lift Off

The next phase is The Lift Off, this is when extension of the knee joint & extension of hip joint
happen simultaneously. Back remains in the same position at approximately 45 degrees. All
upper body muscles remain in isometric contraction.
Muscles involved in this face are Gluteus Maximus, Hamstring group (Biceps Femoris,
Semimembranosus and Semitendinosus) for hip extension.
Muscles involved in knee extension are the Quadriceps group (Rectus Femoris, Vastus Lateralis,
Vastus Medialis and Vastus Intermedius). All of these muscle concentrically contract creating the
first phase of the movement which makes up the lift off phase.

Movement Analysis

Isometrically the Erector Spinae group and Quadratus Lumborum will contract to maintain spine
erect position during this movement. This phase is complete when the bar passes the patella
superiorly.

Lockout Phase
Next phase of the movement is the Lockout Phase, This is when the bar reaches the knees, and
knee extension decelerates and hip extension takes over (prime mover). During this hip extension
movement, the erector spinae muscles get worked in order to maintain the lumbar spine stable by
isometrically contracting and taking pressure off the vertebral discs. Muscles involved with this
movement are Erector spinae group (iliocostalis, longissimus and spinalis), quadratus lumborum,
gluteus max and hamstring muscles creating hip extension, and hamstring muscles creating knee
extension. According to LiveStrong.com other muscles involved as stabilizers are the latissimus
dorsi, rhomboids, upper trapezius in the upper back (Livestrong, 2013), the shoulder joint (GH)
should be slightly anterior to the bar in order to avoid putting the weight on the arm and shoulder
muscles (ISSA, 2010). Also the wrist flexors (flexor carpi radialis, flexor carpi ulnaris, palmaris
longus, flexor digitorum profundus and superficialis) by gripping and holding the bar during the

Movement Analysis

lift get worked. Other stabilizer muscles include the gastrocnemius and soleus by plantar flexion
(isometrically) - no change in length.
Then all joints extend and lock simultaneously - knees, hips and lumbar spine extend all at the
same time to reduce the stress on the joint. There should be some room left for knee extension
(some extra ROM). When extending all three joint the bar should slide up the thigh without any
bouncy or jerky movements.

Lowering Phase
Once you have the bar in front of the hips, then there is the Lowering Phase, which is bringing
down the bar to the floor back to the Pre Set up phase (starting position). Now this causes the hip
and knee flexors that had to contract concentrically during the lift phase, to now work
eccentrically by lengthening and lowering the bar back to the floor into starting position with
controlled motion. All of the previously mentioned muscles are lengthening and working
eccentrically.

Movement Analysis

During the whole exercise the hamstring muscles, the erector spinae muscles, quadriceps
muscles, hip flexors and extensors, pectoralis muscles, latissimus dorsi, gastrocnemius and
soleus, and neck flexors should be flexible in order to perform this exercise. The muscles that
need to be strong to perform this exercise with proper form and technique are the glute muscles,
hamstring muscles, quadriceps muscles and erector spinae muscles to create all motions with
control and proper form. Also in the upper back the latissimus dorsi, rhomboids, trapezius have
to be strong in order to hold upper body erect.
According to McGill Ultimate Back Fitness and Performance, on average this is thought to be a
power style movement (McGill, 2006). The tempo is 1:1:3. Where a pause with the weight on
the floor with an explosive as fast as possible concentric phase to the lockout phase. Then an
eccentric movement when lowering the weight to the ground is 3 seconds with controlled
movement. Depending on the weight and height of the lifter, the time under tension during the
concentric phase can vary. Training to perform this movement will vary tempo greatly such as a
1:3:6 where the weight is paused just above the ground for 3 seconds before the concentric phase
begins again. Also as mentioned, the time they should hold this movement varies depending on
weight of the bar, tempo style, height of lifter. The weight the lifter must overcome greatly
depends on the weight they are lifting plus the force of gravity.

The impairment Sports Hernia (for more information, please refer to 1D in appendix).

Movement Analysis

In order to rehab a sports hernia, there are 3 phases that last around 10 weeks in total. The first
few weeks focus on wound care and pain management and this starts 2 weeks after surgery
approximately.
Phase one would focus on strengthening the core around the wound but not over the acute area,
strengthening the adductors and abs indirectly. All of these exercises should be done for 3 sets of
10 second isometric holds, increasing by 10 seconds each week. Rollout exercises and adductor
squeezes begin at 2 sets of 10, adding 2 reps per week (Advances in Functional Training, 2010).
Exercises:
-

Single-leg bridge holds 3 sets x 10 sec hold

Quadruped hip extension 3 sets x 10 sec hold
Side bridges 3 sets x 10 sec hold
Supine psoas holds 3 sets x 10 sec hold

All of the above mentioned exercises are very simple and easy to perform without any equipment
needed. A progression would be doing the bridge holds or side bridges on a Bosu Ball to add
balance and proprioception. Also adding some lower body exercises:
-

Squats
Single straight leg deadlift

These 2 exercises would focus on strengthening the lower body and would add balance. A
progression for these 2 exercises would be to do them on a Bosu Ball, or to add weight such as
resistance bands or free weights.
Phase two would run from about weeks five to seven and would focus more lunge-type stances.
At this stage we are working at sagittal plane movements in order to maintain integrity gradually
increasing velocity and tissue stress (Advances in Functional Training, 2010).

Movement Analysis

Exercises:
-

Core exercises are the same with the progression of increasing the number of reps, 6 sets

of 15 second holds
Short stance split squat 3 sets x 10 each leg
Front squat 3 sets x 10
Slide board leg curl 3 sets x 15 each side
Lateral squat 2 sets x 10 each side
Rotational squats 2 sets x 10 each side

All of these exercises are mainly bodyweight, and no equipment is needed with the exception of
the slide board.
Phase three is focusing in velocity by switching from eccentric to concentric contractions in a
more dynamic manner (Advances in Functional Training, 2010). Some plyometric are introduced
with a mix of box jumps, lateral and medial hops, and lateral bounds.
Exercises:
-

One leg squats 2 sets x 10

Core work 6 sets x 10 second hold
Front squat 3 sets x 10
Forward lunges 3 x 10 each leg

Again, this exercises are mainly bodyweight and no equipment is needed. In order to progress
weight should be added by using free weights or a weighted vest.

Movement Analysis

APPENDIX:
1: Definitions
A: The Back Belt:
Every person has a back belt, however it takes practice and training to develop it. As McGill
states it is natures back belt comprised of the abdominal hoop and the lumbodorsal fascia.

Movement Analysis

10

The abdominal hoop is the activation of the latissimus dorsi and the deep abdominal obliques
accompanied with the abdominal fascia anteriorly and lumbodorsal fascia posteriorly (McGill,
2006, p. 106).

B: Super stiffness
Enhances spine extension and overall strength. Originates from each lumbar spinous process and
inserts on the humerus in order to perform lumbar extension and stabilization. Plays a very
important role in the back belt in order to maintain isometric contraction (McGill, 2006, p. 77).

Movement Analysis

11

C: Valsalva maneuver
Breathing during lifts compromise stability and may cause postural buckling or lose
performance. During full inhalation stability increases and reaches a maximum as the abdominal
wall tightens to force air out of lung. The Valsalva maneuver is the full inhalation and forced
exhalation without allowing air to escape your body (McGill, 2006, p. 121).

D: Sports Hernia
Sports hernia is a tear in the abdominal wall and unlike, a more common inguinal hernia, there is
no significant tear resulting in a bulge. In fact it is characterized as gradual slow pain in the
lower abdominal area, commonly initiated in the groin. They are not traumatic and usually is no
singular cause. Athletes describe it as a pain in the groin that travels over time into a pain in the
abdomen. In our case analysis the powerlifter was suspected to have a groin injury and due to
excessive loading and repetitive strain a sports hernia has occurred. (Advanced in Functional
Training, 2010, p. 79).

Movement Analysis

12

References:

Hatfield, Disa. (2010). Deadlift: the forgotten exercise. Retrieved from

https://www.issaonline.edu/blog/index.cfm/2010/11/15/Deadlift--The-Forgotten-Exercise

McGill, S. (2006). Ultimate back fitness and performance. (3rd edition). Waterloo:
Backfitpro Inc.

Boyle, M. (2010). Advances in functional training. California: On Target Publications

Rail, K. (2013). Live Strong: Back muscles used during a deadlift. Retrieved from
http://www.livestrong.com/article/523816-muscles-used-during-a-deadlift-on-the-back/

Movement Analysis

13

Reflection

This assignment helped me reflect back to my previous program (Fitness &

Health Promotion) I did at Humber. I used some of the knowledge I gained
back then and I was able to apply it for this assignment. Reflecting back to
those years of exercise prescription and how to help an injured patient get
better to their pre injury state.
With this assignment I learned about more about therapeutic exercises,
apply the parameters of therapeutic exercise with a real case. Also a more
detailed and in depth anatomy application to the exercise. I found this
exercise pretty interesting because it was a choice given for us to pick, and
since exercising and sports are one of my passions, I was able to choose and
exercise I love and enjoy doing. Applying the movements into the
assignment for the patient and being able to rehabilitate his condition.
With this assignment I also learned about each muscle and the type of
contraction it makes. With that I am able to know at each stage of the
movement how the muscles work together.