Anatomy 101
BRIEF ANATOMY LESSON:
Learning the body is arguably the most important part of beginning an exercise program. If you can figure out how your body works, you can manipulate it to suit your objectives. Just knowing the major muscle groups, and the directions they run, will be enough to get you started.
As a trainer, I’ve seen some pretty rough stuff in the gym. I’ve seen everything from exercises being performed incorrectly, to people injuring themselves going beyond their physical limitations (A.K.A. Ego Lifting).
While it’s nice to push yourself, it’s not nice to get rushed to the hospital because you got crushed benching, or you jack up your back from deadlifting improperly.
**** Not all of the below listed muscles have a profound aesthetic impact, but they are all critical to supporting and stabilizing movement.****
Muscles of the Legs / Lower Body:
Adductors– draw the legs together
Deep Hip External Rotators– twist the legs outwardly
Gastrocnemius- calf
Glutes: move the legs in an outward, upward, and posterior direction
Maximus– the meat of your "booty"
Medius - “bubble butt”
Minimus– “bubble butt”
Gracilis – the “anti-rape” adductor
Hamstrings– curls the heel to the butt (upper, posterior thigh)
Biceps Femoris - Lateral (Outside)
Semitendinosus - Medial (Inside)
Semimembranosus - Medial (Inside)
Pectineus– pulls leg/knee upwards towards hip
Popliteus– assists hamstring, stabilizes back of knee
Quadriceps– flexes leg to a straightened position
Vastus Lateralis Externus
Rectus Femoris
Vastus Intermedius
Vastus Medialis Internus
Sartorius– assists Quadriceps and Hip Flexors
Soleus– assists the Gastrocnemius
Tensor Fasciae Latae - hip stability, pulls knee/leg up towards hip and out to the side
Tibialis Anterior– dorsiflexes foot
Muscles of the Core: (Abs! Woohoo!)
Erector Spinae– runs along either side of the spine, helps keep you erect
Iliopsoas[1]– rotates the low spine and flexes the hip
Obliques– connects ribs to hips (lateral), aids in rotation and abdominal movement
Internal Obliques
External Obliques
Quadratus Lumborum– connects ribs to hip (posterior), stabilizes low spine
Rectus Abdominis– connects ribs to pubic bone, Abs!!
Serratus Anterior– connects ribs to scapula, assists in movement of the shoulder blade
Transverse Abdominus– laterally lines the abdomen, helps you breathe & puke!
Muscles of the Back:
Latissimus Dorsi - connects ribs to hip; upper arm (wing-like), assists down/in pulling
Levator Scapulae[2]– connects neck to shoulder blade, head & shoulder movement
Rhomboids– connects spine to shoulder blade, the good posture muscle
Splenius– connects your spine to your skull, promotes head movement
Teres:
Major– connects shoulder blade to upper arm, the lat’s sidekick
Minor – See Rotator Cuff
Trapezius: low/mid connect spine to shoulder blade, upper connect skull to collar
Lower Fibers– form a “V” in the mid-back
Middle Fibers– make some of the meat of the “traps”
Upper Fibers– shrugging muscles
Muscles of the Chest:
Pectoralis Major:
Clavicular Head– connects collar bone to the upper arm, top of chest
Sternal Head– connects sternum/ribs to upper arm, big boobies!
Pectoralis Minor– connects ribs to scapula, helps with the “up” in push up
Sternocleidomastoid– connects skull to collar and sternum, assists head movement
Muscles of the Arms/Shoulders:
Biceps Brachii–your “guns”. flexes the elbow
Medial (Short Head)
Lateral (Long Head)
Brachialis– lies underneath the biceps and assists its movement
Brachioradialis– runs between the upper arm (humerus) and the wrist to help you curl
Deltoids:
Anterior– attaches the collar bone to the upper arm
Lateral- connects the shoulder blade (acromion) to the upper arm
Posterior– connects the shoulder blade (spine, inferior) to the humerus
Long Head – attaches shoulder blade (infraglenoid) to lower arm
Lateral Head – upper arm to lower arm
Medial Head – upper arm to lower arm
Wrist:
Extensors– connect at varying point along the arm to help lift a pronated hand
Flexors– connect at varying points along the arm to help lower a pronated hand
Muscles of the Rotator Cuff:
Infraspinatus– connects the shoulder blade to the humerus assists in external rotation
Subscapularis - connects the anterior scapula to the humerus stabilizes the shoulder and rotates it internally
Supraspinatus– connects the scapula to humerus assists in rotation & abduction
Teres Minor – connects the scapula to humerus assists the lat and infraspinatus
Injuries...
A Letter From The Rotator Cuff
Dear Human;
I can only withstand so much trauma. Kipping poorly, ego lifting, and chronically performing exercises for which I have not been properly prepared will only piss me off. Cease your nonsense, or I will force you into surgery and out of the game.
All My Love,
Rotator Cuff
A Big Thank You to...
