Have you ever felt that pinch in the top of your hip when trying to do conventional deadlifts? It’s like the lower you try to get your hips, the more painful it gets.
This is caused by a hip mobility issue that’s pretty common where there’s weakness in internal rotation.
WHY DEADLIFTING CAUSES HIP PAIN
When you lack internal rotation of the hip, you essentially have a lack of space inside your hip joint capsule. As your femur (thigh bone) moves up toward your chest for hip flexion (think bending over for your deadlift), the top of your femur heads travels backward getting deeper and deeper into the socket. When you run out of space, you feel a pinch in the hip. So how do we create more space? We improve our internal rotation of the hip.
Rotation of the hip requires a ton of space, so if we can just increase our internal rotation just a little bit, you’ll see carry over to everything your hip can do. I know it sounds super simple, because it is, but this is the key if you want hips to stop pinching.
While you work on that hip mobility, you can use today’s coaching where I’m going to show you an alternative to conventional deadlifts that you can do so you can keep training and making progress without having to take time off.
Before we dive in I did want to mention the free mobility tools I’ve put together in the link below that will help you pinpoint where your hip pain is coming from so you can eliminate it and get back to crushing those deadlifts off of the floor again.
DEADLIFT ALTERNATIVE FOR HIP PAIN
Today we’re going to swallow our pride and deadlift from a higher platform, also known as rack pulls or deadlifts off of blocks.
The goal is to eliminate how much hip flexion and internal rotation of the hip that’s required for pulling off of the floor.
Trust me, I know it’s tempting to just deal with the hip pinch so you can keep deadlifting from the floor but what will end up happening is you’ll make your hip problem worse and eventually won’t be able to deadlift at all.
If you’ve ever taken time off from deadlifting, you know how humbling it is that first time pulling again. It’s like your body forgot what it felt like to hold heavy weights. Your grip sucks, your legs are shaking and quaking, and your head feels like it’s going to explode. However, if you continue to pull, but just from a higher platform, you don’t have to lose all of your gains you’ve worked so hard far.
This is a great alternative to keep training and make gains from the deadlift while you work on your hip mobility. I’ll show you how to properly determine the height of your deadlift and how to do this without the pinch.
Click "play" on the video above and let's get after it!
WANT PAIN-FREE HIPS?
If you want the full system to unlock tight, sticky hips, then I’d definitely recommend checking out the Healthy Hips 10 Day Challenge where you get step-by-step instruction on what to do and when. Hope to see you inside!
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified