Justin Rivelli’s Physique Transformations

Year: 2014

Lat Pulldowns: How to Make Them More Effective
In this post you will learn…

1. Eight “mistakes” of the lat pulldown.
2. How to make this exercise more effective.
3. What a “good” lat pull-down looks like.

The lat pull-down is an extremely common exercise I see butchered daily. Below you will learn how to make this exercise more effective by generating more tension on the musculature you are aiming too (the latissimus dorsi or the “lats”). Let’s get started.

EIGHT LESS THAN OPTIMAL WAYS TO EXECUTE THE LAT PULLDOWN

1.) The elbows go behind back behind your torso, not towards your back pockets.

When you pull your elbows back, the humerus (upper arm) glides forward and causes and excessive amount of stress on the anterior capsule (front) of the shoulder. It also causes an anterior tilt of the scapulae leading to less tension on the musculature we want. The latissimus dorsi or the lats.

2.) The Chest Caves, The Shoulders Shrug, & Or Your Using Too Heavy Of Weight

This usually happens when you get tired, or the weight is too heavy for you. This can also reinforce problem number one.

3.) Pulling The Bar Too Low

Most people don’t even have enough mobility to pull the bar to the chest, forget going any further. By pulling the bar down this far you disengage the lats (the muscles you want to be “working”) and almost automatically make mistake number one mentioned above.

4.) Excessively Arching The Back & Extending The Ribs

This isn’t “wrong” but by excessively arching your upper back you switch from primarily using your latissimus dorsi (lats) to using your middle trapezius and rhomboids. Since this exercise is called a lat pulldown, I am guessing most of you would like to know how to maximize the activation of your lats. Over extending your thoracic spine isn’t how you do this.

5.) Leaning Back (different than arching)

Again not “incorrect” however, here you are using your HIPS in place of the slight upper back arching (thoracic spine extension) you need to engage the lats. People with poor upper back (t-spine) mobility tend to do this. By leaning back you also switch from primarily using your lats to using your middle traps and rhomboids.

6.) Pulling The Bar Behind The Head Without Enough Mobility & Excessive Forward Head Forward

I disagree that the behind the neck lat pulldown is inherently bad, but it’s the application of it that makes it a poor movement.

You can pull the bar behind your head, but most people lack the required amount of mobility and flexibility to do so. This in turn can be damaging to the shoulder (increase your risk for shoulder impingement and cause damage to the anterior capsule). This exercise also usually reinforces more forward head posture because as you pull down the bar, most people protrude the head forward (see the picture above) to prevent slamming their head during the movement.

7.) Calling It A Lateral Pulldown!

Like I have said multiple times already, the primary muscle being used in this movement is the latissimus dorsi. Your not executing anything “lateral” here.

8.) Not Feeling It In The Right Place

People who perform this exercise can end up feeling it too much in the…

1. Biceps: There arms take over the movement. This is actually okay if it’s your goal.
2. Forearms: They curl the wrists. Again, it’s okay if it’s your objective.
3. Front of the shoulders: They make mistake number one.

Using less range of motion, changing your grip, holding the correct bottom position, or going lighter can help with this problem. With that said using the cues and techniques I am about to show you usually help you feel this movement where you should be. In your lats.

MAKING THE LAT PULLDOWN BETTER

The grip doesn’t matter (underhand, overhand, neutral, wide, narrow, different bars etc.) as the form basically follows the same rules for each.

Note: If you do notice you cant get into the correct positions below (for example you cant stop your shoulders from rounding forward) you may need some more specific exercise regressions, extra mobility work etc. first.

For The Visual leaner: Here is a picture of a correct lat pulldown.

For The Auditory Learner

Internal cues:
- Keep your shoulder blades (scapulae) and elbows down.
- Pull through the outside of your hand (your pinkies).
- Squeeze your glutes
- Keep your back straight
External cues:
- Stick your elbows and or the top of your shoulders in your back pockets.
- The top of your head is reaching towards the ceiling.
- Pinch a penny between your butt cheeks.
For The Kinesthetic Learner

I can’t touch you through the computer, Instagram or even Facetime etc., but if I could or if you want a partner to help you, have them…

1.) Put you in a correct position. For one example, if you were shrugging your shoulders (getting no scapular depression) I would push your shoulders down.

2.) Exaggerate your poor positioning to an extreme. This way you could feel what is wrong. Then I would have you perform the correct movement by yourself, or with some ” hands on” assistance if necessary.

3.) Hit, touch, or tap on the primary musculature that should be doing the work. In this case it is the lats (short for latissimus dorsi).

If you’re still not feeling it in your lats you may need to go lighter and hold a fully contracted position for 10-20 seconds. You can do this multiple times a week. Note that this may take a week or two, and even more until you really “get” it.

One of my Favorite Versions of the Lat Pulldown to Reinforce Good Technique

Try wrapping handles, two sets of straps, etc. around the lat pulldown bar that won’t slide. This allows you to pull the bar straight down, not in front or behind you to minimize things that can go wrong.

But be careful, and don’t do this! In the picture below the handles are too short and you can cause some damage to the top of your skull because of this. Note how my elbows can’t come down any further or my head would get crushed.

Instead get some longer handles or tie two sets of straps together etc. and do this. Now the bar won’t bash your head.

Setting up the exercise like this will ensure the lats are working over other muscle groups like the mid traps. Now you can pull straight down to your head without going behind the neck, or worrying about all the other mistakes I mentioned that come with keeping the bar in front of you.

Just get creative. If you have two pulleys at your lat pulldown machine just simply attach two handles and pull straight down. If you have a machine that you can pull to the side like this, do that.

Wow.

This ended up being a lot longer than I expected. Showing you mistakes of the lat pulldown, how to correct them, and demonstrating what good form looks like was my goal. I did this because I just haven’t seen a fully in depth explanation of the lat pulldown presented on one page, in a logical manner in a book or online. Yet. Hopefully I did my job. Feel free to share this post if it helped you or with someone you think may benefit.
February 15, 2014
Work Your Way Up The Split Squat Scale
Like in my work your way up the squatting scale article, this post is straightforward and easy to understand. In it I will explain…
- How to “level up” your split squats or rear foot elevated split squats (RFESS). By this I mean…
- If you can perform level one easily and correctly, then you are warranted to move on to level two. If you can perform level two easily and correctly, you are given the right to move onto level three etc.
- The most common mistakes I see when it comes to performing any split squat variation.
Level One: Bodyweight Split Squats

Side view

Front view

Level Two: Goblet Split Squats

Level Three: Dumbbell Split Squats

Level Four: Barbell Split Squats

Level Five: Front Loaded Barbell Split Squats

Now that you have all the regular split squat levels covered, I figure I might as well show you those same levels with the rear foot elevated. Let’s hop right into this.

Rear Foot Elevated Split Squat Progression

Level One: Bodyweight Rear Foot Elevated Split Squats (RFESS)

Level Two: Goblet RFESS

Level Three: Dumbbell RFESS

Level Four: Barbell RFESS

Level Five: Barbell Front Loaded RFESS

Note: How to fix the mistakes I am about to tell is out of the context of this particular article. I am just making you aware of them in case you notice yourself falling into one of the categories. With that said here are…

Six Extremely Common Split Squat Mistakes

1.) The ribs are extended, or in simple terms the back is arched.

Below is a demonstration of the ribs extended in a standard split squat. If you want to see proper rib and back position, refer to “level one” (the body weight split squat side view) above.

Here is that same mistake with the rear foot elevated.

2.) The upper back is rounded, or using proper terminology the thoracic spine is flexed.

Below is a demonstration of the upper back rounding. This is usually accompanied with forward head posture as well.

Here is that same mistake with the rear foot elevated.

3.) Not using a pad of some sort for the bottom knee, AND OR slamming your knee to the ground and bouncing back up.

Below you will see I am just dropping my knee to the ground without a pad. For obvious reasons, your patella (kneecap) will hate you for that direct trauma over time if it doesn’t immediately.

Here is what that same mistake looks like with the rear foot elevated.

4.) Knee valgus or knees collapsing inward.

Below you will see my knee isn’t in line with my ankle, but instead collapsed inward. If you want to see correct knee alignment, refer to “level one” (the body weight split squat front view) above.

Here is that same mistake with the rear foot elevated.

5.) Using partial range of motion ALL THE TIME.

I’m not saying to never use partial range of motion as part of your program, I just feel you must be able to use full range of motion at whatever “level” you perform FIRST, before you are allowed to use partial at it. This keeps you from “cheating the system” and evenly strong throughout each entire movement.

Here is what partial range of motion would look like with the split squat. You would go down and up without touching the knee…

Here is what partial range of motion looks like with the rear foot elevated. Again you are avoiding touching the knee.

6.) Trying to progress too quickly.

For example, if you cannot perform level one with proper technique do not move onto level two. On the other hand if you can perform level one confidently and correctly move onto level two. Since I didn’t include any more regressions in this post I will give you one more quickly below as a bonus.

You will see in the picture above the weight is assisting you, so the more you use as counterweight the easier the split squat. Only once this is performed properly with good body control you are more than welcome to move onto the next level. A table, pole or anything in front of you or by your side will do.

Even though there are many more split squat variations you can implement and choose from, I included these because you can perform them at almost any training facility you step foot into. Again like in my work your way up the squatting scale article here, I find this to be a very simple logical progression no matter what client I come across. Once you master one level you can move to the next. I also posted this because I want to see more people work their way up the split squat scale safely and effectively. Whether you are an experienced lifter or beginner, rotate each type of split squat to switch up your program and challenge your body with some variability.
February 9, 2014
Work Your Way up the Squatting Scale

This article is really straightforward.

I’m going to show you a simple squatting progression, so that no matter what level you are at, you are able to train this awesome movement. All this means, is that I will list some squat variations, with level one being the easiest, and level five being more challenging, so you are able to develop towards a more advanced state, gradually in stages.

Once you can perform level one comfortably with solid technique, you can move onto level two. Once you can execute level two with good form, you are able to jump up to level three, and so on. Depending on the person, the order of these may need to be changed around a bit, but generally speaking this sequence will serve the majority of the population quite well.

Note: Even though you may be advanced enough to perform every level, that doesn’t mean you should only implement the most advanced variation. Things like your injury history, goals, structure, or pervious program etc. should all be taken into consideration. Let’s begin.

Level One: Bodyweight Squats

Side view

Front view

Level two: Goblet Squats

Side view

Front view

Level three: Front Squat

Front view

Side view

Level three: Barbell back squat

Side view barbell back squat

Front view barbell back squat

Level five: Increase range of motion dumbbell squat

Front view

Side view

I find this to be a very simple, yet logical squatting progression, no matter what client I come across. There are many more styles and variations of squats you can implement and choose from, however I included these basic five so you do not feel overwhelmed. The squatting scale above provides you with a series of exercises, so you can improve upon this movement in a safe and productive manner. Again, as long as you are able to maintain good technique with a previous level, you are warranted to move to the next.

February 2, 2014
This Way of Thinking Changed My Life (Part One)
“When things go wrong, don’t go with them.”- Elvis Presley

Michael Jordan, Babe Ruth, Emily Dickenson, Abraham Lincoln, Jerry Seinfeld and almost every other person you know has failed before they got to where they are today. Every person I have ever met, worked with, or talked to has failed in one way (or 100, or more) before they reached their goals. I don’t like the word failure. I think it is one of the most misunderstood and improperly used words to exist. It’s right up there with the word “hard” which I think should be changed to “doable”. But getting back to the word failure, I’ll let Thomas Edison explain one reason why we interpret and utilize this term so poorly before we move on.
- “I have not failed. I’ve just found 10,000 ways that won’t work.”- Thomas A. Edison
- “Many of life’s failures are people who did not realize how close they were to success when they gave up.”-Thomas A. Edison
Let’s Relate This to Fitness

For example, what if you go on a fat loss plan for a couple months and you don’t lose any weight or lower your body fat percentage at all. Let’s say you try ten different programs and still nothing. You’re left feeling upset, disappointed, and as if there is no hope. Have you failed or can you learn from this particular “fault”? If you keep “failing” at anything, ask yourself these three questions very carefully.
1. When, where, and why did I fail?
2. At what point in my life did I fail?
3. How will I prevent this “failure” from happening again?
But please don’t kid yourself.

If you are serious about getting results, then answer the questions above in the way you deserve too. Truthfully. Why? Because they will not work if you are lying to yourself. If you are not seeing results because you are not complying or putting in full effort to a program just say so. At least you know the real reason why you failed and you can still learn from that.

It is impossible to live without failing at something, unless you live so cautiously that you might has well not have lived at all, in which case you have failed by default. – JK Rowling

I absolutely love that quote. If you thin failures are bad, it’s going to make believing in yourself near impossible when you get knocked down. Mistakes happen, and as you already know they will keep happening for the rest of your life. Fail the right way, which is by going after what you want.

I believe you should indeed let failures affect you, but not destroy you. Embrace them, love them, and be grateful for their limitations. Failures are temporary and can only go so far and last so long. They can’t resist success. Think about it…

Imagine what would happen if health care providers quit when a treatment wasn’t working. The possibility of finding a solution is impossible. In the same sense, if you quit when going after a goal, the possibility of “winning” is non existent. Do you agree that then you will never know what you could have achieved if you don’t at least try? This is what sets the average and the successful apart.

Failures and how you deal with them are the foundation to the person that you become.

You see, if you don’t give what you want to a shot, you never know if you could have stricken gold. Would you rather win, lose, or say you didn’t try weeks, months, years, or decades from now? I don’t now about you but I don’t want to have any regrets at all in the one life I am given. We usually hear that we don’t try things because we are afraid of failing.

I also think you should ask yourself if you are afraid of the APPEARANCE of failing. If you were in your room alone and nobody could see you fail at the task you set out for, would you still be scared to go after your dreams and goals?

Don’t think like the people that believe you can’t start a business during the recession. The people that think motivated people can’t turn phenomenal. The people that say things are impossible because they aren’t you. They aren’t capable of what you are. Remember, being born means that you were made to grow and to live life to the fullest. Don’t let failures kill you. Don’t let failures destroy your dreams. When something bad happens look at the good first, then look at the bad and decide how you’re going to fix it. Deep down you know there is always more out there. Do me a favor and remind yourself of this everyday.

P.S. If you were to die tomorrow, would you have achieved everything you wanted?

Don’t be a pessimist. We all recognize the same situation, bad or good, effects different people different ways. Our lives are most effected by the way we think things are, not the way they are. As you think, so you become. From now on what I want you to take away from this post is that you didn’t “fail”.

Stop living cautiously and safely and instead live wisely and venturesome. Only you can control your own thoughts, and if you decide not too someone else will. We don’t want to live a scared, protective, boring life, we want to live an exciting intrepid one.
January 26, 2014
You Probably Don’t Use This Style of Training But You Should
In this article you will learn…
1. What tempo training is.
2. How and why to utilize it.
3. Mistakes and corrections in the application of it.
Tempo Training: “The Break Down”

In simple terms, coming from a musician, tempo is defined as the speed or pace of a given “piece”. In a fitness sense, it’s the speed or pace of a given “exercise”. Although every movement we perform has a specific tempo naturally and without thinking, manipulating and/or paying attention to it is something you may benefit from.

What do the numbers mean?

This is how the parameters of an exercise are usually set up. Today we’re looking at the italicized tempo portion.

Exercise: Back squats
Sets: 5
Reps: 3
Rest time: 120-180 seconds
Tempo: 6-3-2-2

The first number (6) is the eccentric or lowering portion of the exercise: Here the muscle is lengthening while its getting worked. For example, this would be the lowering of a bar during a bench press, or the straightening of your arm while performing a biceps curl.

The second number (2) represents the pause in between the lowering and lifting portion of the exercise. This pause usually happens between the eccentric (lowering) phase and the concentric (lifting) phase of a repetition. An example would be when the bar is nearest your chest in the bench press, or when the arm is fully extended during a bicep curl.

The third number (3) is the concentric, or lifting portion of the exercise: The concentric contraction occurs when the muscle is shortening. Examples of this would be the pushing movement of the bar during a bench press, or the flexing (bending) of your elbow during a biceps curl.

The fourth number (2) explains the pause at the top, if you choose to include that: The contraction happens at the end of your concentric (lifting) portion. Examples would be at the top or lockout position with the arms straight at the top of the bench press, or when your elbow is fully bent at the top of a biceps curl.

Note:
- If you want to use, or see someone uses an (X) it means to perform that phase of the movement as fast as possible.
- If you want to use, or see someone uses a (0) it means you spend no time pausing at either the top or bottom of the exercise.
Tempo training can be implemented to achieve all types of goals. You can use it too…

Increase your strength and power

https://www.instagram.com/p/61AbrsxMVZ/?taken-by=justinrivelli

Increase muscle hypertrophy (muscle growth)

You can manipulate tempo to increase things like metabolic stress (the burning feeling when you train), mechanical tension (in simple terms using the heaviest loads you can handle) and or to increase muscle damage (by using a long eccentric contraction or unfamiliar movements).

Identify weaknesses, correct poor technique, or help with problem areas throughout an exercise.

By using different tempo’s (whether they are fast, paused, or slow) it enables you to see and feel certain positions and problem areas throughout the four phases of an exercise. This way you can gain better awareness of your body in space.

Improve body control, technique, and quality of movement.

For example if you struggle keeping a neutral spine near the bottom of a stiff legged deadlift, I could change the tempo so that you spend more time there to either create more confidence, strength, or familiarity in that position. I can even do it to give you a greater return of proper technique for the future.

Be aware of counting too fast.

Being a drummer my whole life I like to think I have a great sense of time and tempo. What I often notice is that because using slower tempos is challenging, people count inconsistently, and quicker than they think they are.

So how do you fix this?
1. You can look at or listen to a stopwatch or metronome, which sometimes can get annoying.
2. Have someone count for you, which will require a partner.
3. Count slower with one-one thousand, two-one thousand, three-one thousand.
Or what I have also seen work great is…
1. Check and re-check an actual stopwatch from time to time, to make certain you are accurately counting the number of seconds properly.
2. Double the amount of time you want to perform, to ensure you’re counting slow enough.
The ways you can use tempo training are endless.

Here are a couple videos of me applying some different tempos.

Tempo training will give you a greater appreciation of an exercise, especially if you are getting bored and need to step out of some old habits. Pick a primary goal and execute numbers appropriately. If you need help with something specific, feel free to comment or message me.
January 17, 2014
“The Friendly Five” I Dare You to Try This Complete Core Challenge
In this article I’m going to teach you…
- How to hit your entire “core” in one swipe either at home or in any training facility.
- Some sample exercises, modifications and progressions so you can make this routine easier, more challenging, and so you are able to switch things up after a while.
- How to perform the exercises properly, common mistakes, and how to fix them with video and picture demonstrations.
Let’s hop right into this.

Category One: Core training using anti-extension exercises

This is where you will be training your “six pack” by preventing your lower back from arching. Using proper terminology you will be preventing lumbar extension and using your rectus abdominus.

Exercises like planks, push ups, ab dolly, stability ball, or barbell rollouts, suspension fallouts etc. belong in this category. The pictures below represent a logical sequence of planks with the difficulty ranging from less challenging (hands elevated on the bench) to more challenging (elbows on the floor). There are many more variations but this is a very simple progression to follow.

They are even more challenging if you add weight on your back, or movement of the limbs with maintaining the proper core and spinal positon.

For these exercises it would be beneficial of you follow the technique dowel rod rules I presented in this popular article “You Must Learn This Before You Start Training” here. This is one of the quickest ways to make sure you have good body alignment. I’ll show you again below anyways.

During ANY anti-extension exercise you can double check your technique by making sure a dowel rod maintains contact with the back of your head (occipital region), in between your shoulder blades (scapula), and on your tailbone (sacrum).

If you lose contact in one of those spots during a movement or exercise, something is out of alignment. Both these examples show poor positioning.

To correct it, just reassure the dowel rod is in contact with the back of your head, in between your shoulder blades, and your tailbone like mentioned above.

Some other important cues are to make sure you are getting the most out of these ant-extension exercises:
1. Squeeze the glutes and quadriceps.
2. Keep the ribs down and the stomach tight.
3. Don’t let the shoulder blade protrude away from your back. This is where the vertebral border of the scapula lifting away from the thorax.
Category Two: Core training using anti-rotation exercises

In Laymon’s terms this is where you are not letting your body twist through your stomach and lower back. You will be hitting your “love handles”. Using proper terminology you are resisting rotation through the core and lumbar spine.

Exercises like palloff press variations (kneeling, 1/2 kneeling, standing etc.), landmine rotations, tornado ball exercises, and rotational cable push pull exercises without letting your spine rotate will do. Look below to see some examples. We all now by now the key is to not let the core or lumbar (stomach or low back) move.

Anit-rotation: Half kneeling and standing palloff presses in the pictures below.

Category Three: Core training using anti-flexion exercises

Using proper terminology you are resisting flexion through your lumbar spine. In simple terms you are not allowing your lower back to round while an external load is trying to make you do so.

Exercises in this category include squat and deadlift variations, all types of carrying exercises (goblet, front loaded, and zercher carries), reverse hypers, and back extensions. The key again is keeping your core and lumbar (stomach and lower back) in neutral alignment.

You can even hold an object in front of you with bent or extended arms while keeping your core and lumbar in neutral alignment.

Here are some anti-flexion example exercises…

Category Four: Core training using anti-lateral flexion exercises

This is where you are preventing your body from bending to the side through your lower back. You will be using your “love handles” yet again. Using proper terminology this where you are resisting lateral flexion through the lumbar spine.

Exercises in this category include side plank and offset carrying variations.

Category Five: Core training using hip flexion with a neutral spine

To break this down in simple terms, your keeping your stomach and low back straight, while simultaneously pulling your knee (s) upward. Using proper terminology you will be keeping your core and lumbar spine in a neutral position, while flexing either one or both hips.

Exercises in this category include hanging leg raises, leg lowering variations, mountain climber or knee drive variations, stability ball jackknifes etc.

Below I give you some examples.

“The Friendly Five” Challenge

Now that you have just learned some sample exercises, technique, and regressions and progressions let’s move onto how this challenge is going to be performed. It’s a pretty simple five steps.
1. Five exercises: Pick one from each category mentioned above.
2. Five minutes: Each exercise will be performed for one minute.
3. Five “breaks”: You can take up to five “breaks” whenever you want throughout the five minutes.
4. Five seconds rest: You can only take five seconds rest at each break. That’s twenty five seconds rest total within the five minutes.
5. Five high. I mean, a high five. Yes, you get one personally from me. But that’s only for those who complete the challenge. Show me a video of yourself performing this and I’ll give you some daps.
“The Friendly Five” Example (Worksheet)
1. Anti-Extension: Front Plank (1 minute)
2. Anti-Rotation: Landmine rotations (1 minute)
3. Ant-Flexion: Stiff Legged Deadlift (1 minute)
4. Anti-Lateral Flexion: Side plank 30 seconds/side (1 minute total)
5. Hip Flexion w/Neutral Spine: Stability ball knee tucks (1 minute)
“The Friendly Five” Home Edition Example (Worksheet)
1. Anti-Extension: Extended front plank with shoulder taps (1 minute)
2. Anti-Rotation: One arm wall alternating squeezes (came up with this exercise and couldn’t think of a clever name) (1 minute)
3. Ant-Flexion: Extended object press outs (1 minute)
4. Anti-Lateral Flexion: Side plank 30 seconds/side (1 minute)
5. Hip Flexion w/ Neutral Spine: Mountain climber slider (1 minute)
If this is too challenging for you, feel free to make the exercises you chose easier until you can progress. If it’s still too difficult break “The Friendly Five” down into something like this.

Ground Rules:
1. Pick one exercise from each section above.
2. Perform each exercise for 45 seconds.
3. Rest 15-30 seconds in between each exercise.
4. Rest 60 seconds after all the exercises are completed.
5. Repeat for three rounds.
If you did this easily you can…
- Increase the difficulty of the exercise
- Decrease the amount of rest in between exercises
- Decrease the amount of rest in between rounds
- Incorporate all three
How do you program this into your current routine?
- Perform this before you train.
- Add it to the end of a training session.
- Perform this at home or on “off/conditioning/GPP” days.
- It really can be done whenever you wish.
If you want to hit your entire core in five minutes, then give this a shot. Just make sure your technique is up to par and you’re picking exercises that actual challenge you specifically. With the modifications, progressions, and variety of exercises given their anyone can perform this. So grab a partner go after it, and show me a video of you doing it if you wish.

P.S. If you have picked the right exercises for yourself you will soon find out “The Friendly Five” isn’t so friendly after all. It may take some experimenting with, but try it out, and let me know how it goes.
January 12, 2014
You Must Learn This Before You Start Training (For Ladies and Gentlemen)
In this article I’m going to teach you three things…

1. Why you need to learn the hip hinge before you begin any type of training program..
2. The mistakes I come across in just about every client when coaching it.
3. How to correct these exact errors.

WHY LEARN THE HIP HINGE?

If you cannot perform a proper hip hinge, you should not be attempting some of the most important and popular exercises being taught or performed today. These include the deadlift, kettlebell swings, and rowing variations etc.

In person, I rarely work with someone that can initially perform a good hip hinge. Without question it usually takes in depth proper teaching, practice, grooving and loading to understand. In simple terms it takes repetition. Actually, proper repetition with the objective to get better is more like it.

The hip hinge is often overlooked in training facilities, rehab centers, and in everyday life. I cannot believe more personal trainers, athletic trainers, physical therapists, chiropractors, and orthopedics, etc. do not make sure they themselves and their clients or patients know how to perform it.

Since no amount of treatment or therapeutic modality is going to cure this movement, I believe it is my job to teach every single one of you how to do it. It’s not only appropriate but necessary you can feel the difference between loading a movement through your spine (and other unwanted areas), and loading a movement through more appropriate places like your hips and hamstrings.

Whether you are picking up something up and putting it down, shoveling, tying your shoes, or getting up from a toilet seat, a proper hip hinge will spare you the repetitive unwanted trauma that will lead to inefficiency and injury.

Here is what a good hip hinge looks like before I present, assess, and correct common mistakes of it.

HERE ARE FOUR COMMON MISTAKES OF THE HIP HINGE ND HOW TO CORRECT THEM:

Problem One: The hinge isn’t a squat.

Hip Hinging involves reaching the hips back, not dropping the butt down. Dropping the butt down, causes your weight to translate forward, not back.

If you stood with your knees against an object, they would hit it, or you would push it forward. This is incorrect. See what I am talking about in the video below.

SOLUTION!
If you were standing in front of an object and performing it correctly, your knees wouldn’t touch it at all. Look below to see a hip hinge where the hips are reaching back, but not dropping down:

Or you could even do this next to a wall to help fix your butt dropping problem.

Problem Two (s): Legs remain straight throughout the entire movement, excessive rounding or arching occurs, butt doesn’t go back.

In layman’s terms, excessively rounding or arching the back is not favorable for long term bone, or joint health. This is usually accompanied with straight knees, and the butt not going back as well.

SOLUTION!
Problem Three: Using your lower back, not your hips to finish the lift.

The first mistake I see in this category is “leaning back”. This is where people use lumbar (lower back) extension, instead of hip extenison. The second mistake I see is where people do not use hip extension or their glutes at all. They are both shown in the pictures below.

Solution:
Problem Four: Hyperextending the low back, upper back, and or neck.

This might be less serious than the other problems for the majority of the population, especially seeing some coaches teach this position on purpose. But for the most part learning neutral alignment instead of hyperextending everything is a smarter safer choice. It’ll not only help with performance of other lifts, but create awareness of positioning as well.

Solution:
1. Place a dowel rod, tick, broom, or whatever you have onto your back.
2. Perform the hip hinge.
3. During the movement make sure it maintains contact with the following three places. The back of your head (occipital region), in between your shoulder blades (scapula), and your tailbone (sacrum).
4. If you lose contact, something is out of alignment. To correct it, just reassure the dowel rod is in contact with the three areas mentioned above.
If you stuck with me this long so far, thats great! Now let’s take a quick look at some exercises that involve the hip hinge I taught you above. I left out pictures of kettlebell swings, good mornings and certain Olympic lifts etc. Just note exercises other than the ones presented below will require you know the hip hinge in order to be performed.

Bent over barbell rowing:

Bent Over Rear Deltoid Raises:

Stiff Legged Deadlifts:

And finally, a short clip of the conventional deadlift using the hip hinge correctly.

By learning the hip hinge you will not only enhance your physique and performance, but prevent injury and increase your training years more than you can imagine. It will also help you look like you’re an advanced trainee, lifter, gym rat or whatever you want to call it. Whether you’re at a gym, moving a sofa, picking up grocery bags, or playing with your child at a bouncy house, you will be a master of this movement anywhere you go if you implement what I just showed you.

P.S. If and only if this post helps you please feel free to share it with anyone you believe could benefit from it.
January 3, 2014