This is a great visual from @pheasyque! Repost: @pheasyque —— Don't SQUAT the DEADLIFT & vice versa! ⁣ Anyway, it's extremely common to see newbies “squat” their deadlift, but what’s worse than that, is that some coaches actually advice people to do so.⁣ ⁣⁣ ✅✅✅When you’re performing a deadlift, you want to learn how to Hinge at the hips, and not Squat your way down at the set up.⁣⁣ ⁣⁣ The hip hinge is a flexion or extension originating at the hips that involves a posterior weight shift. With the hip hinge, you maintain a neutral spine, bending at the hips, with your knees slightly bent. This pattern relieves stress off of the lumbar spine and can prevent many injuries:⁣⁣ ⁣⁣ 1️⃣ Your hips will sit higher than parallel: less quad engagement and more hamstrings/posterior chain engagement.⁣⁣ ⁣⁣ 2️⃣You’ll be able to keep your back tight which is very important in order to strengthen those core muscles of the back that we've seen in previous posts.⁣⁣ ⁣⁣ 3️⃣your shoulders will either be in line or beyond the bar, creating a favorable leverage for you to pull off of.⁣⁣ ⁣⁣ ❌❌❌Sitting too low will instead cause many consecutive problems: ⁣⁣ ⁣⁣ 1️⃣Sitting too low simply won’t allow you to keep your lower back tight, making you start with a rounded lower back. Which is not always a good idea, especially when deadlifting. ⁣⁣ ⁣⁣ 2️⃣You’re not doing this exercise to specifically target your quads. ⁣⁣ ⁣⁣ 3️⃣Your shoulders are behind the bar, creating a NON-favorable leverage for you to pull the weight up.⁣⁣ ⁣⁣ PLEASE do not squat the deadlift, and definitely don’t deadlift the squat! ⁣⁣ ⁣⁣ Quite in fact, the opposite will work for squats. This time, the load will be directly placed on your back - so Hip Hinging won't really help, unless you’re a masochist. ⁣⁣ ⁣⁣ 🔥🔥🔥TAG somebody who needs to see this! #pheasyque

barbend