💪 HIPS SHOOTING UP DURING A DEADLIFT
✅ I’ve discussed this issue with a lot of people and sadly everyone has their own explanation, especially those in power lifting. The most common answer you’ll get is that your quads are weak, and that is far from correct. The truth is, the deadlift isn’t that great of a quad exercise and doesn’t elicit that much of quad activity compared to other exercises, lower than knee extensions, squat, weighted lunge, and step ups Ebben et al. (2009). That is simply because the moment arm on the knee isn’t that great. It is however a great hamstring exercise and glute, and most of the time that is where your problem lies.
✅ 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 weak glutes, that 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. To fix this, you must work on your glute strength and bottom ranges. The fact of the matter is that the glutes work the most at the top end ranges in the concentric motion, and it may be hard for some of us to get them to fire at the bottom ranges.
✅ Try performing deep squats or bottom range stiff leg deadlifts in conjunction with motor control training. Let me know what you guys think, and tag someone to help them with their deadlift.