Deadlift - Hips (WRONG-RIGHT)
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Hips, Thighs
- Typ
- Strength
The Deadlift - Hips (WRONG-RIGHT) is a barbell teaching drill that contrasts the wrong and right way to use your hips in the deadlift hip hinge. It trains you to load and drive through the hips and thighs rather than squatting the bar up or rounding into a stiff back, so heavy pulls stay strong and your spine stays protected.
Deadlift - Hips (WRONG-RIGHT): So führst du sie aus
- 1Set a loaded barbell on the floor with the bar over your mid-foot, and stand with your feet about hip-width apart and toes turned slightly out.
- 2Hinge at the hips by pushing your hips back and bending your knees, lowering your torso to grip the bar just outside your shins.
- 3Before you pull, set the right hip position: lift your hips until your shins are roughly vertical and the bar is close to your legs, not so high that your knees lock early or so low that you turn the pull into a squat.
- 4Brace by taking a deep breath into your belly and tightening your core, then pull the slack out of the bar so your hips, shoulders, and the bar are loaded together.
- 5Drive the floor away through your thighs and push your hips forward, keeping the bar dragging up your shins and the bar path vertical.
- 6Stand tall by fully extending your hips and knees at the same time, squeezing the glutes at the top without leaning back or hyperextending your lower back.
- 7Lower the bar by pushing your hips back first, then bending the knees once the bar passes them, returning it to the floor under control.
- 8Reset your brace and hip position before each rep, then re-rack or set the bar down safely when the set is finished.
Technik-Tipps
- Find your hip height first: hips too high turns the lift into a stiff-legged pull, hips too low turns it into a squat. The right setup loads the hips and thighs together.
- Keep your back flat and neutral throughout, leading the movement with your hips rather than your shoulders or lower back.
- Push your hips forward to finish the lift instead of pulling with your arms or leaning your torso back.
- Brace hard before every rep and keep the bar close to your body so the hips, not the spine, carry the load.
- Start light to groove the right hip pattern, and use a power rack, platform, or a coach's eye when you train this lift heavy.
Häufige Fehler
- Setting the hips too high so the lift becomes a stiff-legged pull, overloading the lower back instead of the hips and thighs.
- Setting the hips too low and squatting the bar up, which wastes leg drive and lets the bar drift away from your body.
- Letting the hips shoot up first while the bar lags behind, which rounds the back and shifts the strain onto the spine.
- Rounding the lower back on the way down or up, removing tension and putting the spine at risk under load.
- Leaning back and hyperextending at the top to 'finish' the rep, which stresses the lower back with no added benefit.
Häufig gestellte Fragen
What does the deadlift hips WRONG-RIGHT drill teach?
It shows the wrong versus right way to use your hips in the deadlift. The goal is to start the pull from the correct hip height and drive through the hips and thighs, instead of squatting the bar up or letting the hips rise too early and round your back.
How high should my hips be at the start of a deadlift?
Set your hips so your shins are roughly vertical and the bar stays close to your legs. Too high makes it a stiff-legged pull that strains the lower back; too low turns it into a squat and wastes leg drive.
Why do my hips shoot up first when I deadlift?
Hips rising before the bar usually means you set up too low or didn't brace and load the bar before pulling. Fix it by setting the right hip height, taking the slack out of the bar, and pushing the floor away so hips and shoulders rise together.
Is this hip-focused deadlift good for beginners?
Yes. Because it directly drills correct hip mechanics, it is a useful teaching tool for beginners learning the hinge. Start with a light barbell to groove the pattern before adding weight.
