Exercises / Hip hinge (hip dominant)
Barbell deadlift
Hip hinge (hip dominant) Barbell Complexity 5/5
Hypertension, First year postpartum, Chronic low back pain, Osteoporosis or low bone density. The generator automatically excludes this movement for those clients.
Working position
Setup
Bar over the middle of the foot, shins close, hips higher than the knees, back flat.
Execution
Push the floor away and stand tall, then hinge the bar back down along the legs.
Coaching cues
- Take the slack out of the bar before you pull
- Back stays flat from start to finish
- Finish standing tall, do not lean back
Common fault
Hips shoot up first and the back rounds
Fix: Lift from blocks to raise the start height, or regress to a Romanian deadlift.
Muscles trained
Primary: Gluteus maximus (glutes)Biceps femoris (hamstring)
Secondary: Erector spinae (spinal erectors)Latissimus dorsi (lats)Trapezius (traps)
Regression and progression
Easier: Romanian deadlift
Harder: No harder variation recorded.
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.