NOTE FROM TG: I’ll be traveling in Europe for the next ten days and figured this would be a nice opportunity to repurpose some old content that may have been missed the first time around.
1) If you didn’t read this the first time I posted it all I have to say is “pfffffft, whatever.”
Understandably, the title of this post suggests some nefarious agenda where my goal is to spend the next few minutes explaining why we’ve had it all wrong the entire time.
“You mean to tell us, Tony, there’s a chance compound movements don’t make people stronger?”
“What’s next: telling us water isn’t wet, the Earth isn’t round, the zombie apocalypse won’t happen?”
Relax. Deep breaths.
Just so people don’t think I’ve lost my marbles or are already tapping away on their keyboard drafting their hate mail before actually reading what I have to say below….the short answer to the title of this post is:
“Yes, I do feel compound (multi-joint) movements – think: deadlift, squat, bench press, rows, overhead midget pressing – make people into beasts, and should lay the foundation for any well-rounded strength training program.”
However, I fear many trainees (and coaches) often fall into the same trap where we’re programmed into thinking compound movements, and onlycompound movements, should be utilized 100% of the time…no exceptions.
A thousand years of no gainz and incessant internet trolling to the person caught using the leg curl machine or, the horror, performs a few sets of tricep kickbacks.
Shut Up
No, really…shut up.
Of COURSE compound movements make you strong(er). If you want to get strong, it only makes sense to perform those movements which will allow you to use the most weight and force the body into a state of adaptation to get strong.
Granted a lot of other things need to fall into place in order for “strong” to happen. Just because you place a barbell on your back and meander up and down doesn’t mean you’re the second coming of Ed Coan.
Technique, frequency of training, addressing weaknesses, technique, and technique consistent progressive overload all need to be taken into consideration.
What’s more, if strength is the goal – particularly with the big 3– compound/multi-joint movements performed in low(er) rep ranges (1-5) is kind of important.
Why?
Cliff Notes Version: Lifting maximal weight has a number of effects:
1. Maximal number of motor units are recruited.
2. Fastest MU’s are activated (high-threshold motor units).
3. The discharge frequency (rate coding) is increased.
4. Activity is synchronous – both inter and intra-muscularly.
5. Potential for future hypertrophy gains (especially when you revert back to a “hypertrophy” specific training phase).
6. While some argue whether or not the research is efficacious – it goes both ways – lifting heavy things helps to increase serum Testosterone levels.
7. Girls will want to hang out with you (<=== it’s science).
But It’s Not All PRs and Butterfly Kisses
While all the above is true, focusing solely on compound movements (and lifting maximal weight all the time) does have its pitfalls.
1). There’s an inherent likelihood of increased wear and tear on the joints over time (Yes, even with “good” technique).
2). Compound movements = produce/accumulate more fatigue (particularly neural fatigue). And if it’s not managed appropriately, one may see a decrease in strength/performance over time.
And finally, something not many people consider:
3). We’re Really Good at Compensating.
You may have noticed that I drilled the idea of “technique” earlier. It’s that important.
As a coach I find many people are unable to express their true fitness/strength level due to faulty joint positions (misalignment, such as excessive lumbar extension/APT), and, honestly, not “earning the right” to increase load.
I.e., they haven’t performed enough reps at “x” weight in order to go up.
To that end, drilling technique – and respecting each individual’s anthropometry – is always going to be of paramount importance.
Due to our ability to compensate well, the likelihood you’re leaving poundages in the tank are very high.
As well, when we start talking accessory movements, I’m always in the camp which takes the approach they should generally be used to address some form of technique flaw or weakness with the main lift in question.
For Example
If someone is struggling with their deadlifts off the floor – meaning, they’re super slow – some viable accessory movements to address this would be:
1). Limiting tap-n-go reps (bouncing off the floor).
2). Deficit pulls (2-3″ elevated) to generate more quadricep recruitment.
3). More squat variations such as Safety Squat Bar squats and front squats (again, to generate more quadricep recruitment).
4). Anderson Squat – performed from a deadstart, emulating one’s deadlift stance.
Note: Notice my hip placement above. When I was pulling conventional style (the video is four years old) this variation of Anderson squat very much mirrored my deadlift stance, which carried over well.
Back To My Point
Oh yeah, my point.
Listen, it’s okay to perform isolation work or more bodybuilding-specific exercises. A more “hybrid” approach – strength and hypertrophy – is going to bode well for most people anyways.
Case in point: my bench press sucks. There are days where I’d rather wash my face with broken glass than bench press.
One of the things my coach – Greg Robins – has been implementing into my programs of late is more isolation work to address muscular issues.
Think about it: expressing strength is (mostly) about generating force. Hoisting big weights helps in this regard. However, a bigger muscle – almost always – is going to produce more force than a smaller one.
Indeed, I’ve been hammering away at my bench press technique – even implementing accessory movements like paused bench presses and Spoto Presses to address my weaknesses.
But guess what? Lately – for the past two blocks of training – I’ve been performing a TON of dumbbell chest flyes. You know, those “wimpy” things guys use to train their chest cleavage.
Funnily enough my bench press has seen it’s best jump in a while since incorporating more isolation type work for the pecs and triceps.
Too, my DL has gone up since tossing in some leg extensions; and I have to assume the chest flyes play a role too…;o)
Read: It’s not only about compound movements. Don’t be so dogmatic.
True, they serve as the staple for any strength-based program…but try not to neglect the importance of choosing the correct accessory work – even if it’s isolation exercises – to compliment your goals.
I may as well post something on photosynthesis trends of oak trees in the Northeast, gas prices, or, I don’t know, what my kid had for breakfast this morning.
Everybody performs planks. And 90% of those people perform them incorrectly.
Today’s guest post by TG.com regular, Dr. Nicholas Licameli, sheds light on how to make your planks more effective.
HINT: It has zero to do with performing them for longer durations.
It’s Not What You Do, It’s How You Do It: A Better Plank
The plank.
We know it, we love it, and we know the benefits. However there is a simple way to make it more effective that you can implement immediately. It doesn’t involve any additional equipment and takes less than a second to do.
This simple modification will help not only those who are new to the exercise, but also those seasoned planking veterans.
Take a look at the following two pictures.
Can you spot the difference?
It’s subtle, almost undetectable.
Here’s some more information: The plank on the top can be held for 3 minutes or more, while the plank on the bottom can only be held for 15-20 seconds max.
The plank on the top is engaging only a fraction of the core and abdominal musculature, whereas the plank on the bottom is recruiting nearly every muscle in the body, including the core and abdominals.
Form looks good in both: No sagging or lifting of the lower back and pelvis, serratus anterior is engaged for scapular stability, and the head, neck, and entire spine are in neutral. So what makes the bottom plank more effective than the top?
Let’s find out.
No, Wait, Don’t Go…the Plank IS a Big Deal
The plank is one of the best exercises for improving total body strength as well as the health of your spine. In order to perform the plank correctly and effectively, pay close attention to the position of the lower back and pelvis as well as the direction of the force being applied through the floor.
When in the plank position, imagine what would happen if all friction on the floor disappeared, almost as if doing a plank on ice. Which direction would your elbows and feet slide? Most likely, they would slide out from under you: your arms would shoot forward, your feet would shoot backward, and your face would be imprinted on the dirty gym mat that you sprayed with a dirty plastic bottle filled with an ambiguous pale blue liquid.
Note From TG:No reason for this GIF other than to 1) I couldn’t find a video of someone falling during a plank and 2) it’s freakin hilarious. Sorry for the brief hijack Nicholas.
That is precisely the problem with the top picture.
You’ll notice that my toes are digging into the floor and isometrically pushing away, while my arms are isometrically pressing forward toward my head.
Biomechanically, I am isometrically pressing into shoulder flexion, ankle plantar flexion, hip extension, and spinal extension. While this may be a good way to hit the deltoids and calves (not really), it is not doing much for the core and abdominals.
Why?
Because the core, and more specifically the anterior core (the muscles on the front side), is responsible for spinal flexion and anti-extension. In order to maximally engage those muscles, you must train those movements.
This can be achieved by forcefully, and isometrically, pulling your arms and feet together. Now imagine doing it on ice. What would happen? Our arms and feet would slide toward each other and we’d assume a pike-like position with spinal flexion and anti-extension, which is just what we want.
And Bingo was his name-o…
Why Is This So Common?
Our bodies do not want to be wasteful, so they will do their best to use the least amount of energy necessary to complete a task, unless we tell it otherwise.
With the plank, sometimes due to our body’s natural compensations and other times due to conscious effort, we tend to get into the “position of least resistance,” usually for the sake of increasing the amount of time we can spend in the plank position.
In other words, we make the plank as passive as possible to increase its duration.
Some even wear their plank time like a badge of honor!
Hearing, “How long can you hold a plank?” is slowly becoming almost as common in gyms and health clubs as, “How much do ya bench, bro?”
That’s why it is important to remember the goal.
Unless you are a competitive planker and are scored by how long you can hold a plank, the goal of the exercise is not to increase its duration, but rather to train the core!
Doing planks is kind of like making a homemade dinner, cleaning the dishes, or having sex.
Just doing the activity doesn’t mean it will be good.
The effectiveness of the plank, as well as a homemade meal, the dishes, and sex, depends on the execution.
Don’t treat the plank like a marathon…treat it like a sprint.
Instead of thinking, “How long can I hold a plank for?” think, “How short can I hold a plank for?”
The idea being: The harder the contraction, the shorter the duration. The harder you contract and brace your core, the shorter the plank will be.
Tired of long sets of planks? Start squeezing!
Tips For A Better Plank
1. Squeeze your glutes and contract your abs (rectus abdominis AND transverse abdominis), which will pull your pelvis into a slight posterior pelvic tilt (think slightly rounding your back).
2. In order to contract your abs, you want to engage both your rectus abdominis (six-pack muscle) and transverse abdominis (deep stabilizer muscle, much like a corset). To contract the rectus abdominis, imagine bringing the ribs and front of the pelvis together. To contract the transverse abdominis, imagine the feeling when cold water reaches your navel when walking into a pool.
3. Keep your head and neck in a straight line. DO NOT LOOK UP. Your tailbone, mid back, and head should all be in line with each other (see picture below).
4. Isometrically pull your elbows and feet together. This is the key. Imagine doing a plank on ice or on a slippery hardwood floor with socks and a towel under your arms, as seen below.
5. Once you assume the proper position, maximally contract every muscle from your toes to your fingers, but DO NOT HOLD YOUR BREATH.
6. Imagine giving a big hug with your shoulder blades. Keep the shoulder blades protracted (pressed forward) and be sure they stay snug around the ribcage. This will help engage serratus anterior, which is an extremely important muscle for the health of your shoulders. It is also quite aesthetically pleasing when well developed.
7. When coming off of a plank, slowly lower your knees to the floor. DO NOT let your hips/pelvis drop to the floor.
Don’t rely on the traction of the floor to maintain the plank position, rely on your core.
Would you rather get to muscle fatigue after planking for 10 seconds or 3 minutes? Clearly, ain’t nobody got time for no 3-minute, ineffective planks. Try this modification out and I guarantee your planks will become instantly more effective and you will look at the plank in a new light and learn to love it.
For a video demonstration and explanation of everything I just wrote, be sure to check out my video right here:
About the Author
Nicholas M. Licameli, PT, DPT
Doctor of Physical Therapy / Pro Natural Bodybuilder
Every single thing he does, Nick believes in giving himself to others in an attempt to make the world a happier, healthier, and more loving place. He wants to give people the power to change their lives. Bodybuilding and physical therapy just act as mediums for carrying out that cause. Love. Passion. Respect. Humility. Never an expert. Always a student. Love your journey.
The dumbbell row is a common exercise performed in gyms everywhere and is a splendid choice for anyone interested in building a back the size of Nebraska.2
It’s a staple in my own programming (and that of my clients) because it offers a bevy of other benefits – shoulder health, emphasizes unilateral strength, promotes increased eccentric loading (they’re superb for accentuated eccentric sets), and it’s undeniably versatile, to name a few.
However, it’s an exercise that’s often butchered in terms of its execution, and as a result many trainees lose out on all those benefits
I wanted to highlight a few of the more egregious culprits in today’s post.
There’s No One Perfect Way, and I’m Not Saying You’re Wrong
Let me set the record straight out of the gate.
This post is not meant to be the end-all-be-all-Tony’s-right-and-you’re-wrong-so-STFU answer to everything dumbbell row.
I’ll be the first to admit there are many nuances of the exercise I’m omitting from this post. Truth be told I didn’t want to write a 3000 word article on the dumbbell row and make people want to commit seppuku out of sheer boredom.
3ooo words on Why The Gummi Bears Were the Best Saturday Morning Cartoon of the 80’s = Pulitzer material.
300o words on the DB Row = someone toss me a sword.
That said, my main objective here is to 1) point out a handful of technique flaws I’ve observed over the span of a 15+ year coaching career, 2) suggest some “fixes” and 3) hopefully keep my pants on in the process.
DB Row Mistake #1: Not Pushing Away
Understandably, when we’re performing a DB Row we should emphasize and be cognizant of what the working/moving arm is doing (more on this below).
However, it’s important to recognize that the supporting/non-moving arm is also a major player and is very much involved in the proper execution of this exercise.
Mike Robertson has pointed this out in the past, and it makes a ton of sense. I watch a lot of people “hang out” on their supporting side when performing a DB Row…more or less “dumping” into that shoulder.
This places the scapulae in a precarious position – anteriorly tilted, often in more of a shruggy pattern – which isn’t doing anyone’s shoulder any favors.
Instead, you want to protract or “push away” on the supporting side for better positioning, stability, and, as a bonus, Serratus Anterior activation.
DB Row Mistake #2: The Path
Many people view the DB Row as two things:
A straight up and down motion.
An exercise that targets scapular retraction, namely the Rhomboids.
I view the DB Row as two things:
More of an arc motion (forward and backward).
An exercises that, yes, can (and kinda-sorta does) hit the rhomboids, but due to the increase line of pull (arc motion), is actually a superb exercise for maximal Lat engagement.
Strength coach Lee Boyce has hammered home this concept in the past, but it bears repeating here: the force angle of the DB Row – especially if it’s performed straight up and down – doesn’t lend itself as a great scapular retraction exercise.
Simply put: There are better options (Seated Row variations, bent over row, jumping into a live volcano).
Instead, you should treat the DB Row as more of Lat exercise.
Implementing more of a sweeping action or “arc” pattern with your arms allows you to match the fiber orientation of the Lats.
And that’s what it should target.
No diggidy, no doubt.
DB Row Mistake #3: Too Much ROM
More ROM isn’t always better.
A common mistake I often see trainees doing when performing a DB Row is allowing their elbow to travel too far past the midline of the body (glenohumeral extension).
Excessive glenohumeral extension (as what happens when the elbow travels past midline) can lead to excessive scapular anterior tilt and Anterior Humeral Glide, both of which will likely kill you.
Just kidding.
But they’re not going to make your shoulders (or elbows for that matter) feel great.
I like to cue my trainees to bring their elbows towards their hip or “back pocket” and that’s it. I’ll often have to place my hand just off the small of their back so they know when to stop.
Once they understand that, it’s makes all the difference in the world.
DB Row Mistake #4: Pinning the Shoulder Blade
Many people are cued to retract their shoulder blade at the top of the movement when they perform a DB Row.
Cool.
But then they keep it pinned there, in place, throughout the duration of a set.
When I coach the DB Row I encourage people to feel a slight stretch at the bottom of the movement.
The shoulder blades are meant to move around the rib cage.
Pinning them in place can lead to a litany of other situations – like Downward Rotation Syndrome – which you’re better off avoiding.
There are situations where I may cue someone to hold a retracted position more, but it’s rare.
Don’t be afraid to let those bad-boys explore their full movement capability.
DB Row Mistake #5: Going Too Heavy
Here’s a nice rule of thumb: If you look like you’re having an epileptic seizure – or it looks like you’re using an industrial strength Shake Weight – when performing a DB Row you’re likely not doing it correctly (or gaining much benefit other than stroking your ego)
I understand there’s a time and place for body english.
I do.
But as Eric Cressey poignantly Tweeted the other day:
If you’re doing 1-arm rows with 110lb dumbbells but your deadlift is only 315lbs, I’m just going to put it out there that your ugly rows probably aren’t doing much for your deadlift. Or you need to stop skipping leg day.
Moreover, and as my colleague Chris Cooper succinctly reminded me of the other day, the DB Row is just as much of an upper back exercise as it is an ANTI-ROTATION exercise.
I prefer to encourage as rigid of a torso as possible during a set. There’s going to be “some” movement, mind you, but it shouldn’t be too prevalent.
When it is it’s often a sign someone is using too heavy of a load.
For a bit more of a the science and biomechanics of what I’m getting at – especially as it relates to the Resistance Curve and Strength Curve of rowing – I’d encourage you to check out THIS article by Nick Tumminello.
The traditional front plank is one of the most well known and least useful exercises we have available to us.
There are various figures but the world record for a plank hovers between eight and ten hours. There are exactly zero useful strength exercises that you can do for eight hours.
The plank makes sense in theory: In that position you’re forcing your anterior core musculature to support your spine in a way it isn’t used to and will result in strength and stability increases.
Truthfully, it can be useful for this purpose, but it gets out of hand really quickly.
People always think that adding time to their plank is the right thing to do, but end up with some horrific Gollum-esque posture; neck cranked forward, low back sagging, butt up in the air just grimacing their way to an extra 5 seconds on their personal record.
I’m here to tell you that there are much better ways to train core stability (anti flexion / extension) than just hanging out watching the timer on your phone. In fact, I’ve got eight better planks you can try instead of the normal plank. I’ll even be a sweetheart and list them in what I believe is the easiest to hardest.
1. Foot March Plank
I like this as one of my first progressions from a static plank because it’s a very familiar position to most people.
Marching your feet just an inch or so off of the floor adds a substantial anti-rotation component to the exercise, and your client will recognize it very quickly.
2. Elbow Tap Plank
Like the foot march plank, this increases difficulty by taking away a point of contact but feels much more difficult than moving your feet.
I like to make my clients move through this very slowly and deliberately to help reduce the amount of hip swinging they get. I find it helps to keep your hands centered on your chest and adjust the width of your feet to increase or decrease difficulty.
3. Bent Knee Side plank with Clamshell
I actually think I dislike static side planks more than static front planks because people end up in really dog-shit positions really quickly.
A good “hack” to fix this is utilizing the bent knee side plank, which makes it easier to stay in a good position by shortening the length of the lever (your body).
To get even more out of this exercise, throw a band around your knees and hit a clamshell. You’ll be training anti-lateral flexion as well as a few aspects of your hips while you’re at it. I utilize these as both a core exercise and as a filler/activation exercise paired with squats or deadlifts.
4. Plate Drag Plank
This is very much a progression of the elbow touch plank and allows you to load it externally.
There are lots of other videos of people using kettlebells, sandbags and even heavy ropes to do these.
5. Side Plank with Wall Slide
The first time I did these was during Eric Cressey’s “Show and Go” program.
I saw them on the program for that day and watched his video and thought it would be no big deal.
Got set up for my first rep and as soon as I lifted my leg I folded like a chair.
My athletes have given this exercise various names like “The Devils Exercise” and “if I see this again next month I’m gonna punch you in the junk”.
But give them a shot, I swear you’ll like it…
6. Bench Plank with Row
This gets really brutal really fast.
I personally don’t really chase the weight of the row portion of the exercise as I prefer the plank to be the emphasis and to be controlled perfectly. It’s nice to get a little extra rowing in with this exercise, but always be in control of the dumbbell.
7. 8 Point Plank
I thought I’d throw a curveball at you by making the two most difficult variations here static planks!
I just learned this variation recently and it’s really pretty amazing.
I underestimated it at first and then found myself shaking like a leaf in a windstorm within five seconds of starting it.
Putting your knees on the ground and posteriorly tilting your pelvis will help to remove your quads and hip flexors from the equation and then moving your elbows out under your eyes lengthens the “bridge” a little more.
If it feels not so hard to you, then you really need to focus on that pelvic tilt!
8. RKC Plank
This is a static plank, but barely.
The technique described in the video is called the “Zip Up” technique and I like to go through those steps before every rep of this plank.
I typically ask my clients to do three, 10-second holds with a quick break in between each rep.
You end up with a 30 second plank, but the most intense 30 seconds possible. If you don’t say “holy shit” as soon as you finished, then you did it wrong.
Final Word
If you’re going to train your core, you might as well be doing something that’s legitimately effective and won’t take up 7 minutes per set.
Try these out and let me know how they go for you.
About the Author
Mike is a personal trainer and strength coach living in Cleveland with his fiance and adorable pit bull.
He is the owner of Anderson Strength and Fitness, the strength coach for Healthy Green Athlete and is an all around badass dude. You can follow him on Instagram HERE or shoot him an email at [email protected].
I’m currently in the throes of jet-lag sucktitude.
I’ll be back on my writing content horse next week, but I’ve got a treat for you today. TG.com regular contributor, Dr. Nicholas Licameli, is subbing in for me today and he went to TOWN in today’s guest post.
This is one of the most thorough articles I’ve read in a while on the topic with a metric shit ton3 of information with many additional links to help you nerd out a bit more if you so choose.
The squat is a topic that has gotten a great deal of attention among many fitness and medical professionals since mankind first started lifting heavy things against gravity. Since then, much of the conversation has changed (with the advent of civilizations, roads, running water, Instagram.
However much has stayed the same.
I understand this isn’t the first article written about the squat.
Some of the greatest minds in fitness and strength and conditioning have written on the topic, and I encourage you to dive into the multitude of references that I’ve provided.
My goals for this article are to help make your squat look and feel better, improve performance and effectiveness, un-complicate the complicated, and give you the confidence to perform this foundational movement without fear.
Unfortunately, there are those that say to avoid squatting.
As a physical therapist, I have to apologize because much of that flawed thinking stems from misinformed and unqualified professionals in the medical field that are pleasantly ignorant to current practices.
The squat and hip hinge are foundational to basically all movements in and out of the gym.
Whether you’re hitting a PR on the platform or sitting down on the toilet, you are squatting and you better be using proper technique. I’ve treated injuries as a result of poor squatting in both of those previously mentioned instances. Why avoid the squat in the gym if we’re going to do it constantly throughout our day anyway?
I say train it rather than avoid it.
Why not be prepared and do it right?
The squat and hip hinge require total control of the deep abdominals as well as the hips, pelvis, and entire spinal column. We can all agree that teaching proper abdominal bracing, pelvic positioning, and proper lifting mechanics are of utmost importance for the treatment of musculoskeletal injuries including knee, hip, and low back pain. For some reason however, we don’t all agree that squatting is necessary.
Newsflash…when done correctly, THEY’RE THE SAME THING!
As both a doctor of physical therapy and professional natural bodybuilder, it should come as no surprise that in my opinion, people of all ages and from all walks of life should be squatting. This includes the young athlete just starting his/her training career, those recovering from injury, those trying to prevent injury, and even (and especially) the elderly.
No matter if you are an athlete or a great grandparent, we are all essentially “squatting” multiple times throughout our day, so why not train it, strengthen it, and perfect it?
You can release this muscle or stretch that muscle but if patients and clients don’t know how to squat and hip hinge, we are spinning our wheels and wasting valuable time.
How to Squat
While this isn’t a step by step “how to squat” article, here is a quick and dirty rundown of some things to keep in mind.
There is a plethora of information out there about thoracic spines, knees, ankles, spinal positioning, foot placement, etc., and sometimes it can complicate things, make people fearful, and mystify the movement.
Basically, a proper squat and hip hinge starts (obviously) at the hips with the spine in a neutral position (more on this later). After a breath in, tension should be kept throughout the body and throughout the movement. The entire spine, including the neck, mid back, and lower back, should be kept in a relatively stable and neutral position. The feet should remain actively planted on the floor with the weight evenly distributed.
More on all of this to come.
In the beginning of my lifting career, I struggled with finding the “groove” of the squat. This is partially due to improper mental cueing during the movement. Some of my mental cues during the squat were:
“Arch the back hard to avoid spinal flexion.”
“Keep the head and chest up so they remain in line with the horizon.”
“Sit back and push through the heels.”
“Always squat below parallel.”
While there could be worse things, especially considering that, like most beginners, my sources of information were muscle magazines and of course the biggest guy(s) at the gym, I think these cues can be quite misleading and detrimental to squat technique.
Here’s why.
“Arch the Back Hard to Avoid Spinal Flexion.”
Avoid a hard arch in the lower back.
Don’t let the lower back round of course, but rather maintain the natural arch of the lumbar spine.
Hard lumbar extension will crunch down on the delicate structures of the spine, put the glutes in a less than optimal position to stabilize the pelvis, and place the hip in slight flexion before the movement even starts.
Starting in hip flexion will cause the femur to run out of room in the acetabulum for hip flexion when you want it most…at the bottom range of the squat. This could result in femoral acetabular impingement (FAI) and labrum pathology.
Get out of that hard arch and find your neutral.
“Keep the Head and Chest Up So They Remain in Line With the Horizon.”
Keeping the head and chest up isn’t necessarily a bad thing, however if we achieve that position by hyperextending our backs and flaring our ribs forward, it becomes problematic and essentially unstable.
Cueing a slight posterior pelvic tilt prior to un-racking the weight and maintaining that position throughout should do the trick. This will place the spine and ribcage in more of a neutral position.
We maintain the position by taking a breath, contracting the upper back, lats, mid section (as if putting on a tight belt or walking into cold water up to your navel), pelvic floor (as if holding in gas or urine), and even the feet (more on this to come).
Check out my explanation of what it means to “contract your core” right here. Tony does an awesome job of explaining this here, as does John Rusin here. Quinn Henoch and Ryan Brown also hit the point home here. Eric Cressey nails the upper body and lat set up here.
“Sit Back and Push Through the Heels.”
It’s true that we don’t want to push through our toes and allow our heels to rise off the floor, however it is also true that we don’t want to shift our weight so far backward that the toes lose contact with the floor and most of the force goes through our heels.
Yes, we want to descend slightly backward, but the focus should really be on descending down between our hips.
When we say we put an adversary on “his/her heels,” we are saying that we put them in a vulnerable position and on the defense, which will likely lead to a step backward. Why would we want to put ourselves on our own heels while squatting?
A better cue is to have an “active foot,” evenly maintaining 3 points of contact with the floor: base of big toe, base of little toe, and heel. Tony explains this really well here. This foot position will help stabilize the hips and knees, as well.
Mastering the “active foot” takes practice, but once you feel it, there’s no going back.
For everything you (and your children and their children’s children) will ever need to know about squatting, check out this bad boy by Greg Nuckols.
Find Your Squat
Hey fellow millennials!
Remember what our mothers taught us…we are all special, we are all unique, everyone is a winner, Mufasa died of natural causes, and most importantly, we are all different!
When it comes to the squat, this last point is key.
We are all structured differently, which is why there is no particular squat that is perfect for everyone. Things like foot position, stance width, and squat depth will all be impacted by things like the size of our torsos, length of our femurs, and the structure of our hips and pelvis. We need to find the squat variation that best “speaks” to us.
The classic example of this is hip flexion range of motion and lumbar compensatory spinal flexion.
Much has been written about this topic, and to avoid making this more like a Harry Potter book rather than a guest post, I’m going to refer you to some excellent articles down below.
Keep in mind that a range of motion measurement taken while lying on a treatment table DOES NOT always necessarily correlate to what we observe during an actual movement pattern like a squat and vice versa.
That being said, a 2008 study (stolen by me from afantastic articleby Bret Contreras) showed a 60 degree difference in hip flexion range of motion between the least flexible (80 degrees) and most flexible (140 degrees) subjects out of a total of 200 hips.
That’s quite a large difference, considering exercises like a deep squat require about 120 degrees of hip flexion. Differences in femoral anteversion/retroversion (how much the head of the femur faces forward or backward), acetabular anteversion/retroversion (how much the the hip socket faces forward or backward), and inclination angle of the femoral neck (angle of the neck and shaft) are seen from individual to individual as well as from hip to hip within the same person.
These genetic structural differences all change an individual’s ability to squat.
Thanks Mom and Dad…
Pushing past end range hip flexion in the descent of a squat for the sake of going deep will cause compensations up and down the chain, particularly flexion of the lumbar spine, AKA the dreaded “butt wink” (cue the tire screech and screams).
While some amount of lumbar flexion and “butt wink” is acceptable (we’ll get to that in a minute), too much, too often, in an uncontrolled manner, can be problematic.
So you can see why being married to a certain squat variation can be inappropriate.
If you are an individual that is unable to squat deeply but force yourself to perform deep barbell squats because your lifting partner says so, you’re setting yourself up for injury and a faulty and uncomfortable squat.
When it comes to varying your squat type, be sure to know your goal.
Why are you squatting?
To improve overall strength?
Hypertrophy?
To get a stronger squat?
To impress a member of the opposite sex (spoiler alert, they don’t care)?
To be able to pick up your child without pain?
There are many variations of the squat.
The conventional barbell back squat is just one option and unless you are training for a powerlifting meet, where you will be required to perform the conventional barbell back squat, there is no reason to lock yourself into only one type of squat.
Why not try a goblet squat? Or a sumo squat? Or a front squat? Why not use dumbbells or kettlebells instead of a barbell? If structured correctly, any variation of the squat will improve strength and hypertrophy as well as train the hip hinge and proper bending/lifting mechanics.
What’s the take home? We are all structurally different and it is important to find the squat pattern that works best of us.
Here are some great resources that will help you find the squat pattern that works best for you and your anatomy:
Note From TG: Nicholas is kind to include me amongst such elite company (Note to Self: you owe Nick 1000 Predator handshakes), but mine is easily the least pithy of the bunch.
Neutral Spine…Does It Exist?
Yes and no.
Research has shown that lumbar flexion, particularly at the bottom of a squat (the previously mentioned butt wink), is quite natural in a squatting pattern, particularly at the point in the movement where the hips start to run out of space for further flexion.
I agree with Quinn Henoch that neutral spine is more of a range rather than a set position, so don’t lose sleep over a little spinal flexion.
How much excursion is too much?
You knew the answer before you asked it.
It depends!
That being said, you definitely want to avoid movement at the spine and pelvis as much as possible. A moving base causes leaked energy and therefore less stability and built up tension. This means less force produced, less strength, and less Instagram pictures with a bumper-plate loaded bar on your back.
Don’t Stop Squatting Because You Have Pain Or Feel Restricted
If you experience pain during a squat, SEE A QUALIFIED HEALTHCARE PRACTITIONER.
You want someone that will question the type of squat that hurts, ask when in the range of motion the pain occurs, analyze your squat pattern, ask about weekly volume and load, inquire about recovery and sleep, and do everything in his/her power to keep you squatting.
There are always ways to modify the squat in order to keep training this key movement pattern while training with an injury.
Sharp pain at the bottom of a squat?
Try using a more neutral spine with slight flexion using a goblet squat to free up some space in that acetabulum.
No good?
Try adding a band around the knees during a few warm up sets.
Still no good?
Add a box to squat to at a level just above where the pain is felt.
The point is, you deserve better than a rushed, “Stop squatting for 4 weeks, take these anti-inflammatories, and see me in a month.
Oh, and if that doesn’t work, try foam rolling, cupping, turmeric, an oxygen deprivation mask, and VooDoo floss bands in a bath of apple cider vinegar and creatine.”
Fixing the symptoms with things like medication and surgery without considering the cause is an all too common theme.
These things have their place, of course, however they must be used appropriately. For example, surgery to repair a labrum that was damaged after repetitive impingement due to faulty lumbo-pelvic mechanics would be like fixing ceiling tiles in your living room instead of fixing the leaky roof.
After the surgery, if the individual returns to squatting with the same mechanics that got him/her under the knife in the first place, what good has been accomplished? Doesn’t make sense to repair, install, and paint shiny new ceiling tiles without fixing the roof first. Check out a video I made on this a while back right here.
So What Can We Do To Improve How The Squat Looks And Feels?
This is a tough question, because, as you probably guessed, everyone is different and it depends.
I recommend seeking out a qualified healthcare practitioner that will assess, reassess, and give you the tools to improve your individual squat.
Gone are the days of performing long, drawn out warm ups in the name of injury prevention, mobility, and movement optimization. A warm up should increase your heart rate and mentally and physically prepare you for the specific movements of the day.
The warm up should be active, specific and purposeful, not a cookie cutter series of activities like flailing around on the dirty gym floor or jamming a lacrosse ball into your sciatic nerve in hopes to break up adhesions in your piriformis.
Things like static stretching and foam rolling are passive activities.
In contrast, light cardio, dynamic stretching, loaded eccentrics, and actually getting under the bar and grooving the squat movement with sub-max loads are all active.
Passive activities like foam rolling do have their place, but they should be used appropriately. The benefits of foam rolling are short-lived, so if you’re going to foam roll, I’ve found it best to do it in between warm up sets. Of course, the specific muscles you target will be individual to you, your body, and your squat. For more on this, check out my article and videoas well as this fantastic episode of Mobility Mythsby Quinn Henoch.
Don’t feel obligated to use cardio as the only way to increase heart rate.
A dynamic series/circuit of exercises, combined with specific mobility work using active techniques such as loaded eccentricsand reciprocal inhibition (here and here), followed by some squatting with bodyweight or just the bar, will increase your heart rate just fine, not to mention both physically and mentally prime your system.
You get more bang for your buck.
For more on a proper warm up, including explanations of how to put it all together, check out my current lower body warm up right here as well as a great hip mobility exercisenot in included in my warm up video.
Also, Quinn Henoch (<— can you tell I have a little man-crush on him?) nails it in this episode of Mobility Myths about stretching.
And That’s That
I hope this helps in your journey to finding and perfecting your individual squat.
Remember, there is nothing to fear about the squat and there is no need to overcomplicate this foundational movement. Don’t forget to take advantage of all the resources provided in this article, as they are from some of the greatest minds this field has ever seen. Happy squatting!
Oh, and one more thing…knees drifting over toes is OK.
About the Author
Nicholas M. Licameli
Doctor of Physical Therapy / Pro Natural Bodybuilder
Every single thing he does, Nick believes in giving himself to others in an attempt to make the world a happier, healthier, and more loving place.
He wants to give people the power to change their lives. Bodybuilding and physical therapy serve as ways to carry out that cause. Nick graduated summa cum laude from Ramapo College of New Jersey with his bachelor’s degree in biology, furthered his education by completing his doctoral degree in physical therapy from Rutgers School of Biomedical and Health Sciences (previously the University of Medicine and Dentistry of New Jersey) at the age of 24, and has earned professional status in natural bodybuilding.
His knowledge of sport and exercise biomechanics, movement quality, and the practical application of research combined with personal experience in bodybuilding and nutrition allows him to help people in truly unique ways. Love. Passion. Respect. Humility. Never an expert. Always a student. Love your journey.
“Face pulls? Really, Tony? That’s what you’re going to write about today? What’s next: Talking about the Kreb’s Cycle? Discussing all the uses of Osmium? Breaking down who will win this season of The Bachelorette?”4
I get it. Face pulls aren’t the most exciting exercise in the universe, but I’ve never been someone who feels exercise has to be entertaining.
I want to help get people results and I want people to stay healthy.
Face Pulls have been an exercise I’ve utilized in my programming – both personally and with clients – for as long as I can remember. I try not to play favorites but I can’t think of an instance where I haven’t sprinkled them into a program in some way, form, or fashion.
They’re one of the most user-friendly and effective exercises to strengthen the upper back, posterior cuff, and help keep the shoulders healthy.
Now that’s sexy.
In fact, if I were to rank their sexiness in the pantheon of sexy things it would look like this:
1. Sade singing pretty much anything.
2. Tom Selleck’s mustache.
3. Face Pulls.
4 – 13,908,743. Anything my wife wears, says, or does.
Hyperbole aside – is it too late to add my pecs onto that list? – there are few things to consider when it comes to common mistakes people make with the exercise and execution in general.
1. Face Pull Fix – General Set Up
It’s not inherently wrong to do so, but I’m not a huge fan of people utilizing a pronated (overhand) grip with this exercise.
It locks people into a more internally rotated position in the glenohumeral joint as well as narrows the acromion space, which can predispose people who are vulnerable to impingement syndrome.
Instead I like this approach:
2. Face Pull Fix – Too Much Low Back Movement
Another common mistake some make with the execution of this exercise is using a squared stance.
Again, it’s not inherently wrong, but a squared stance provides an opportunity for some people to crank through their lumbar spine and promote more of a rib flare.
The fix is to
Adopt a staggered stance
Revert to a tall or half-kneeling position.
Both options help omit extraneous movement from the lower back.
NOTE: Excessive forward head posture is common too and can be fixed by telling people to 1) stop doing that, 2) telling them to make a “double chin,” or 3) place a tennis ball underneath the chin.
3. Face Pull Fix – Adjusting to the Lifter
There’s never a one-size fits all approach to any exercise. As coaches and trainers it’s important to do our due diligence and adjust/temper any given exercise to fit the needs, goals, and ability level of our clients.
With the Face Pull I’ll usually set it up so the vector of pulling is in more of a top-to-down fashion.
Meaning: most often the goal is to nudge people into more scapular retraction and depression.
However, in some cases it can be challenging for some lifters – due to a litany of scenarios: pattern overload (too much bench pressing), sitting in front of a computer for half their life – to get into proper position to perform the exercise well.
Some may present with more anteriorly tilted scapulae and/or over-active upper traps and the exercise has to be adjusted.
4. Face Pull Fix – Scapular Motion
We want bone-on-bone congruency between the shoulder blades and rib cage throughout.
In other words: I want to see the scapulae move around the ribcage during this exercise.
Many retract/depress the shoulder blades when they bring the attachment towards their face, and then make the mistake of keeping the shoulder blades there when extending their arms.
To repeat: the shoulder blades should move around the ribcage.
I like to tell trainees they should feel a slight/subtle “stretch” when extending their arms out in front.
Face Pull Variety
For those who do like to keep things interesting, here are two Face Pull variations you may like.
It looks all inane, simple, and easy and stuff…but this one is a lot more challenging than it looks.
This will fire up everything on the backside of the shoulders and is superb at improving strength of the upper back and posterior cuff.
Face Pull w/ Band Abduction
I stole this one off Dr. John Rusin
and started experimenting with it recently. This is another variation that will really fire up the posterior cuff and strengthen the entire upper back.
Programming Tidbits
I try to include one form of rowing variation in just about every training session – yes, even on lower body days – with the bulk of my clients/athletes.
Face pulls, and rowing in general, are one of those things most people can’t perform enough of. To wrap things all in a nice little bow, I’m all about the “feel” of this exercise and am not entirely concerned with going very heavy.
To that end, I do prefer high(er) reps with Face Pulls and will often opt for 3-4 sets of 10-2o repetitions 2-4x per week. I tend to stick with using them as a stand alone exercise towards the end of a training session, but am also a big fan of pairing them with squats/deadlifts/bench press and performing them with EVERY set (even warm-ups).
It serves as a great way to ramp up rowing volume, but because they’re a relatively low-grade, non-aggressive exercise, they won’t compromise performance of subsequent sets of the big 3.
Now, before people reach for their pitch forks, or, I don’t know, call their local IPF director to blacklist me, let me be clear: this is not an attempt or diatribe to dissuade anyone from back squatting.
I like back squats.
Back squats are awesome.
I still have my clients back squat (and perform the exercise myself, even though the video below is of me using a Safety Squat Bar).
The irony here is that I used to hate front squats. Almost as much as I hated Jillian Michaels’ kettlebell swing tutorials.
On a scale of 1 to 10 (1 being a tickle fight with Gizmo from Gremlins and 10 being feeling like you’re getting choked out by Chuck Liddell) front squats were around an 8 for me.
Whenever I did them they always felt, well, unpleasant.
They didn’t hurt or cause physical pain or anything. They just, you know, sucked a bunch of donkey balls whenever I did them.
So I didn’t.
Then I had an epiphany of sorts:
I noticed that once I hit 40 back squats weren’t feeling all that spectacular. I found my hips and low back weren’t tolerating the consistent loading and it took longer to recover.5
I had always been slow off the floor with my deadlifts and wondered if it was due to lack of quad strength (pushing away from the floor)? After listening to Chad Wesley Smith pontificate on the topic and mention how much of a fan he was of front squats to help with this issue, I was sold.
I needed to stop being such a pussy.
So I made a concerted effort to prioritize front squats in my training.
And wouldn’t ya know…
I started getting better at them. They sucked a little less. And some good things happened.
2. Fast Forward a Few More Months…I Finally Hit a 600 lb Deadlift
But, Tony, Why Should I Front Squat? It’s Not All About You. Gosh.
1. They’ll Likely Feel Better
Again, I want to remind anyone who’s contemplating throwing their face into their keyboard at the mere hint of me suggesting people not back squat….
…….that’s not what I’m saying.
We’re on the same team.
However, there’s likely a fair number of you reading who have had a rocky time with back squats. Or maybe you have a client who’s lived through a maelstrom of on-again/off-again relationships with them?
Hey, it happens…and there’s nothing wrong with it.
Back squats aren’t bad, and front squats aren’t some end-all-be-all panacea.
In fact, front and back squats are more similar than they are different – both require massive amounts of strength/stability in the hips and core, as well as requisite “access” to hip flexion, knee extension, and ankle dorsiflexion – so I really see little need to get all territorial about which one is better.
In the end, as far as which is better, it depends. It depends on someone’s goals, preferences, anthropometry and injury history.
I will say this: Unless you’re a competitive powerlifter (or just solely interested in lifting as much weight as possible), no one has to back squat.6
It’s my opinion, though, that for most people, most of the time, given most goals (and taking into account the cost-benefit of exercise selection) front squats will likely be the best option and better fit.
For those reading who, while respecting anecdotal examples, are more keen on evidence-based data, I’d point you towards the renowned Gullet, et al study – A Biomechanical Comparison of Back and Front Squats in Healthy Training Individuals – which compared EMG activity between the two variations.
Are they dramatically different? Nope.
This study compared 70% of 1-rep max of the back squat to 70% of 1-rep max of the front squat and showed that EMG activity on the quadriceps, hamstrings, erectors, even the eye lids were overall the same.7
Biomechanically speaking most people can back squat more than they can front squat, so 70% of back squat was heavier than 70% of front squat in the study.
However, as Dr. Mitch Babcock pointed out in a recent video of his I watched:
“If someone has a compressive type problem (knees achy, maybe their spine feels like linguini)…we can get equal EMG activation with less load by utilizing front squats”
Some trainees may think their world is going to end and that they’ll lose strength in their back squat, but hopefully you can see the value in leveraging the above information.
We can still elicit a high training effect on the legs with front squats.
2. Front Squat = Deeper Squat
There’s a massive caveat here.
A deep squat isn’t always better nor is it something that should be the end-goal of every individual.
Please read THIS post for a little more detail on the topic.
That being said, because of the bar placement (anterior on the shoulders) and because one is able to maintain a more upright torso during its execution, most people will be able to achieve a much deeper depth with a front squat.
Why is this good?
1. The internet trolls won’t judge you as much.
2. A deeper squat = more glute max recruitment.
I like to use this tidbit of info with many of my female clients who are a little more badonkadonk obsessed compared to their male counterparts.
Thanks in no small part to Bret Contreras and his popularization of the hip thrust, many women (guys too) have been placing more emphasis on their derriere in recent years.
That being said, there has been a trend of late where many women perform only hip thrust (as well as a cornucopia of band exercises – band hip abductions, kickbacks, side raises, lateral stepping, etc) to target their glutes.
[My good friend Lee Boyce noticed this trend too and wrote about it HERE.]
If you want glutes perform your hip thrusts and the litany of other exercises that target that area. However you still need to build them with some good ol’ fashioned strength training.
Front squats can help immensely in this department.
3. Better Posture
I saved the boring one for last.
Come on, if I started with posture this would have happened:
This will be short.
Front squats nudge people into more thoracic extension which is going to be a game changer in terms of helping to improve posture.
As you descend closer to the ground you have to “fight” to keep from folding over. In many ways the proper execution of the exercise itself is self-coaching.
If you don’t maintain thoracic extension the barbell rolls off your shoulders.
I like to think of myself as a middle of the road kinda guy. I try not to veer too far to the left or right on any given topic.
Except for Attack of the Clones.
That was and always will be a dumpster fire of a movie.
On pretty much anything else however, especially as it relates to strength & conditioning, I tend to default to the more temperate “it depends” defense.
Back squat vs. front squat? It depends.
Concurrent vs. undulated periodization? It depends.
Raspberry ketones vs. purified unicorn tears filtered through a Leprechaun’s beard ? Kale.
What about deadlifts?
Well, you guessed it…….
……..it depends.
Despite the title of the post I’m not in favor of one variation over the other. In fact, if I had to choose a variation I feel is the best fit for most trainees most of the time I’d pick the trap bar deadlift.
If I had to place a number on it, I’d say 90-95% of the clients I have historically worked with – this includes eight years at Cressey Sports Performance – started with the trap bar deadlift and progressed from there.
75-80% have kept the trap bar as their “home-base” deadlift variation throughout their training career.
However, when it comes to choosing between the sumo deadlift (wider stance, hands inside the knees) and conventional deadlift (narrower stance, hands outside the knees) the key determining factor(s) are:
What’s the person’s goals?
Which variation puts them in the best position to be successful and not shit a facet?
So in the spirit of “this is just information, relax, I still have my clients/athletes conventional deadlift” here are a handful of reason’s why I’d gravitate towards sumo.
1) Anatomical Considerations
Taller people or those with long femurs/torsos are likely going to have a hard time pulling conventional.
Anyone who has worked with basketball players can appreciate this. Long spines require attention to detail.
The trap bar is a great choice with this population, but so too are sumo deadlifts or block pulls (where the barbell is elevated to a height that allows them to get into a maintain good position).
Another point to consider are those who picked the wrong parents. For example, people with shorter arms will have a challenging time with conventional deadlifts.10
We also have to consider general movement quality. We live in a day and age where people don’t move a lot, and as a result have the movement quality of a pregnant rhinoceros.
If someone doesn’t posses the requisite ankle dorsiflexion, hip flexion, and/or t-spine extension to get close(r) to the floor without “falling” into lumbar flexion, why are we trying to force conventional deadlifts on them?
2) Previous Experience and Injury History
The conventional deadlift requires more forward lean compared to its sumo counterpart.
This places much more shear loading on the spinal erectors.
This isn’t necessarily a bad thing.
Conventional deadlifts are a fantastic option for those who deem their back a weak link and may be looking to strengthen their spinal erectors.
However, sometimes we need to pump the brakes.
Anyone with a history of back issues/injuries may find the conventional deadlift too aggressive. To that point, some may prefer the sumo deadlift and find it more suitable since they’re able to keep a more upright torso.
3) Speaking of Weak Links
The sumo deadlift, as counterintuitive as it may sound, is more quadricep dominant than people give it credit for. Strength coach Kevin Cann of Total Sports Performance (located in Medford, MA) puts it more eloquently than I:
“The sumo deadlift is basically a high squat. The greatest quad demands in the squat are coming up out of the hole. Since the sumo deadlift begins higher than the sticking point for the squat, the demands on the quads will be less than the squat, but greater than the conventional deadlift.“
I’ve found for those trainees who need to work on their quad strength the sumo deadlift is often a great accessory movement to consider.
4) Because, Fuck Purists
I dislike absolutism.
I lose respect for those coaches who act like children and allow their egos to dictate how they interact with others.
The “my way is the only way to train people” diatribes gets old.
I’ve had more than a fair share of coaches get defensive with me because I like the sumo deadlift and because I tend to use the trap bar with many of my clients/athletes.
I remember a case in particular where a coach chastised me on social media for having the gaul of utilizing the sumo deadlift over conventional with a new client (even though, as I had explained, she had repeated occasions of the latter hurting her back).
In both her passive and active assessment she was unable to prevent her spine from going into excessive lumbar flexion in conventional stance (from the floor, and to a lesser extent elevated). This was likely due to anatomical barriers. I wasn’t certain, because I don’t have X-ray vision, but it was my best guess.
We reverted to sumo stance and sha-ZAM: she was able to maintain a pristine position with her spin AND it didn’t hurt her back.
Anyhoo, despite my attempt at marinating in a moral victory, this particular coach went on to wax poetic that “well, I’ve never had anyone walk into my gym and not be able to conventional deadlift….so you SUCK Tony.”
I was like….
https://www.youtube.com/watch?v=TAryFIuRxmQ
I could be projecting and I honestly have no idea why some coaches are so steadfast with their infatuation with the conventional deadlift. If I had to guess it’s because there’s this notion that sumo deadlifts are cheating.
Last I heard there’s no gold star given out to people who only conventional deadlift.
If we wanted to get all sciency and stuff, the hip extension demands are THE SAME for both variations. Unless you’re Gandalf (if so, can we hang out?) and can lengthen someone’s femur, the moment arm (the distance between the joint’s axis and line of force acting on it) doesn’t change.
Furthermore, to steal another gem from Kevin Cann, the distance you lose in sagittal plane when adopting a conventional stance, you tend to pick up in the frontal plane when you switch to sumo.
Generally speaking, in terms of which is “harder:”
Sumo Deadlift = more difficult off the ground, easier at lockout.
Conventional Deadlift = easier off the ground, more difficult at lockout.
In the end, it has nothing to do with cheating. It’s about recognizing that the two variations are just… different.11
And that some people are just insufferable fuck-faces.
Talking much less writing about the 1-Legged RDL isn’t the most exciting thing in the world. Here’s where it ranks on my “Stuff That Gets Me Really Excited About” List:
1: Ice cream. 2-717: Reading Wikipedia pages for every Wu-Tang Clan member. 718: Cleaning up my cats weekly furball vomit. 719: Valentine’s Day. 720: 1-Legged RDL’s. 721: Poodles/Ebola.
While many may echo the same sentiment above, it’s hard to downplay the importance of the 1-Legged RDL.
Being able to access the hip hinge (and being able to perform it on one leg) is crucial for a variety of reasons: Ranging from improved joint health (specifically dissociating hip movement from lumbar movement) and improved movement quality to improved hip/rotary core stability and enhanced athletic performance.
BONUS: And, for what it’s worth, I’m pretty sure “good hip hinge” is one of the top criteria people search for when puttering around on Tinder.
Even if that’s not the case I’m willing to bet if you put something like “Hip Hinging Is Hot” as your profile heading and followed suite with some candid pictures of you deadlifing a variety of things like a barbell, a bag of groceries, a litter of bunnies, you’d get more matches.
Getting back on task, today I wanted to highlight some of my favorite exercises and drills to help groove and progress the 1-Legged RDL.
I find a lot of trainers/coaches are quick to add these into a client’s program, when the fact of the matter is…they’re a rather advanced movement.
Taking the time to properly progress someone based on their current ability level (and needs) will go a long ways with breeding success and rapport with your clients.
Lets dive in.
But First: Some Universal Coaching Cues
Two common technique flaws I see with most people are:
1. Helicopter Hips
2. Letting go or “losing” their shoulders.
Helicopter Hips
This is where you’ll see someone’s hips kinda rotate upwards towards one side as they hinge back into their leg.
No, no, no, no, no, no, NO.
Don’t Lose Your Shoulders
This is probably the most common snafu with the 1-Legged RDL. Simply put this is where someone will round their shoulders/upper back as they hinge back.
I said, NO.
Progressing the 1-Legged RDL
For most people I think it’s smart to start from the ground, work to standing variations, and then add movement/load after that.
NOTE: What follows isn’t an exhaustive list, but will get the job done for the bulk of people.13
Handcuff Hinge
I feel it only makes sense to start with BOTH hips. We have to master the bilateral hip hinge before we have any shot at mastering single leg variations.
I think Dan John was the first to popularize this drill. There’s just something about this variation that provides the requisite feedback to “feed” the hinge.
NOTE: I also think your standard variety Glute Bridges and Hip Thrusts work well here too.
Split Stance RDL
I also like to call this one a “Fake 1-Legged RDL.”
While still technically bilateral, this variation allows the trainee to front load the front leg while simultaneously using the opposite leg as a balance point as they hinge back.
Skater Hinge RDL
A fantastic progression from the above exercise.
This one really begins to set the table for increasing range of motion as well as grooving the hinge itself in addition to hip separation.
I like to tell people to think about driving or pushing the KB through their chest and to “protect their rib cage with their arms” to help create more full-body tension.
Wall Assisted 1-Legged RDL
Once they mastered the “hinge” component, now it’s time to take away a point of contact. However if balance is still an issue an easy fix is to use the wall to assist.
Start with bodyweight and then add external load once they get comfortable with that (and can extend the leg fully).
https://www.youtube.com/watch?v=EazaXmRPA3A
Assisted 1-Legged RDL w/ Reach
Another option would be this gem I stole from the crew over a War Horse Barbell in Philadelphia, PA.
Don’t Worry: Even though the Pats lost the Superbowl to the Eagles this past weekend, we’re still friends. I guess.
1-Legged RDL ISO Hold
Many will scoff at this drill as easy.
Many will suck at it.
It’s okay to LOL at them.
1-Legged RDL ISO Hold w/ KB Swap
And if you really want to LOL at your clients, give them this drill.
They’ll feel stuff firing they never knew existed.
Deadstart 1-Legged RDL
One trick I keep in my back pocket to help people really get a feel for this exercise is to start in the bottom position.
I’m sure there’s some hoity toity term I could be using here to explain things, but all I’ve got for you is that there’s something about starting in the “end” position that helps people contextualize the pattern.
Try it.
I think you’ll agree.
https://www.youtube.com/watch?v=VkfUrsGCXGE
I’m Done
There’s more I could add but 1) no one made it this far, did they? and 2) I’m hungry.
Nicholas M. Licameli, PT, DPT
Nicholas M. Licameli
