Introduction

Overview of Module

In this module, we will be looking at hip hinging, which is a lifting pattern seen in many lifts:

• Barbell deadlift and its variations
• Kettlebell swing
• 1st and 2nd pull of olympic lifts
• Romanian Deadlift (RDL) and its variations

The main area of complaint with a hip hinge lift is the low back. It is the failure point for the hip hinge and typically the area of pain (if someone is having pain during this lift).

Different deadlift variations will place different stresses on the back that may be tolerated by some people and not by others. When you understand the different types of stress on the back in different lifts, things that seemed mysterious become clear.

For example, in a conventional barbell deadlift, the weight is a little farther in front of your center of gravity than a trap bar deadlift where the load is essentially directly over your center of mass.

This decrease the lever arm on your back during the lift and decreases torque on the back, which is why the same weight could be used for both lifts, but the trap bar deadlift is better tolerated.

The modifications to consider with hip hinging are:

• Weight used
• Speed of the lift
• Total reps performed
• Rest intervals
• Apparatus (barbell vs kettlebells vs dumbbells vs trap bar)
• Height of the barbell (trap bar starts higher than conventional)
• Bracing strategies

As always, it’s critical to note that if rest is needed, then rest. However, modifications of lifting is rest in certain ways to certain areas.

From this module, we want you to take away the following:

• How different styles of deadlifting stress the low back differently (RDL vs conventional DL vs Trap bar DL, etc)
• Shear vs compressive loading
• Spinal neutral and neutral zone
• Systematic bracing to create spinal strength
• The importance of periodizing the deadlift

With all that said, let’s get into it!