Banded Pull Through
This exercise is one of the lower level regressions and earliest learning tools for the hip hinge. The band assists the motion and the weight never gets out in front. It also serves as an accessory lift for glute development.

Dumbbell RDL
The dumbbell romanian deadlift is similar to the barbell variation, except instead of the load being out in front of the athlete, the weight can be directly to the side, which is a loading pattern more similar to the trap bar. This shortens the lever arm on the low back.

Barbell RDL
The barbell romanian deadlift is essentially a top down deadlift. The bar starts at the top, fully standing position and then the athlete descends as far as possible without rounding the low back. This lift also allows someone to feel their hamstrings get under tension and can act as a loaded stretch.

Trap Bar Deadlift
The trap bar deadlift is underutilized in many gym settings. The advantages of a trap bar deadlift are more even distribution of load across joints (more knee and hip than a straight bar deadlift) and a higher starting height, which can be required for safe lifting by certain athletes.

Finding Spinal Neutral
For longevity and spinal health, we want to be in the neutral zone in the spine during heavy lifting or highly repetitive lifting. This video shows how you can determine neutral zone in an unloaded and then loaded position.

Bracing Instructions
Proper bracing for deadlifts is essential for safe and pain free lifting. There are several components required: breathing, bracing, and engaging the lats to create as much trunk stiffness as is required for that particular lift.

Straight Leg Raise Drill
The hip and posterior chain need sufficient mobility and flexibility to allow for a proper deadlift setup with minimal bending of the spine. When mobility work is needed, straight leg raise variations are a staple drill.

Supine Active Knee Extension
Another posterior chain mobility drill, this is a variation that predisposes the upper hamstring into tension first and then requires lengthening down the leg by bending and unbending the knee using the opposing muscle group.