Hip Dominant Progressions

These are basic progressions for hip dominant exercises that we utilize at Endeavor and athlete’s/clients progress accordingly.  The first two are the basic movement but often times the little things can be ignored such as the cervical spine position (needs to be neutral), slight knee flexion (around 20 degree), and neutral lumbar spine (very easy to hyperextend).  We also used this in conjunction with single leg DB deadlifts, slideboard hamstring curls depending on the progress but we typically alternate a movement each day of the program whether single or double leg.

PVC Hip Hinge

  • Butt, Upper back, Back of head all touch throughout the movement

Cable Pullthroughs

  • Great coaching and performance here

KB Deadlift (I would like the chin to be tucked throughout the movement)

Stiff-Legged Deadlift (this does not mean knees hyper-extended) – keep slight bend

Trap Bar Deadlift

Cheers & Merry Christmas,

Matt



Categories: Injury Prevention, Strength Training

Tags: , ,

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