🔥DEADLIFT HIPS SHOOTING UP
💥 The cause of the hips shooting up during the deadlift being the quads is like the myth that your knees shouldn’t go past your toes. It keeps circulating around and even some respectable coaches use it to explain the error. Here is why weak quads aren’t the cause of the hips shooting up and what it really is.
The deadlift is a great posterior chain exercise, however for the anterior muscle groups it is not. When we look at quad activation in comparison to other exercises that involve the quads, we can see the deadlift has the least amount of quad activation even while having a heavier weight for its 6RM (Ebben et al 2009). And this makes sense, because if we look at the torque at the different joints during the deadlift we see a linear rise in torque at the hip and spine while the torque at the knee stays relatively the same (LOW) (Swinton PA et a 2011).
💥 The most common factor that will cause your hips to shoot up is motor control; you haven’t developed that motor timing of firing the knee extensors and hip extensors at the same time. You can fix that with motor control training, using light weight and repeating the motion over and over with correct timing for hip extension and quad extension, use a form poll or just a bar.
The next factor is your glutes aren’t strong enough for the weight. That’s right your glutes may be weak in that bottom range of the deadlift, so your hips shoot up faster because the glutes can’t force hip extension during the initial lift off. This is also backed up by the fact that once knee extension is complete your hamstring can become hip extensors to aid the glutes. During knee extension the hamstrings would have a hard time working as antagonists to the quads and performing hip extension. This is seen in the barbell analysis done by (Swinton PA et a 2011) which shows as the weight goes up there is more anterior travel of the bar during the lift, coinciding with the increased demand on the hip.