A deadlift is a hip hinge. Pretty simple, right? Yes. There's also a shitload of ways to hinge at the hips. Testing this sort of thing will be of great help to you, since it will allow you to hip hinge more often.
One of the first ways to get started is to test out the difference between a conventional stance and a sumo stance. This shit is your call. You have your own form for each, and it won't be the same as mine or anyone else's form. The best we can agree on is that a conventional stance has a narrower distance between your feet, and your hands will be on the outside of your legs.
The sumo stance has a wide(er) stance, depending on who you are and your biomechanics. And your arms will be inside of your legs. If you have ever done ballet, think second position plie.
What do you do if those don't test well? Shorten the range of motion, and see if that tests well. You can do rack pulls, or Plateau Buster Swing Handle Deadlifts. You can find innovative ways to further vary the heights of those lifts too. Racks are adjustable, and you can use all sorts of size plates on your Plateau Buster.
Now, you might be asking yourself "I tested out all that shit, and it still won't test well. What the fuck do I do?"
Fear not. One of the best alternatives is to squat. Just in general, this is a good idea. Its a variety of hip hinge, it makes your ass look nice, and provides more range of motion than a deadlift.
Here is a good one.
This is not an exhaustive list of deadlift variations. There are a lot more. I think I have mentioned swinging a shitload of times so that it doesn't need repeating. There are also things you can do with your hands to change it. Use youtube, or your own creativity to figure it out.
If all this fails, test your contraspecific movements. Some of my favorites include hanging leg raises, hanging leg raises to a tuck, sit-ups (weighted), pull-ups in an L-sit, and reverse hyper extensions. I figured these would be most common to all of you, I didn't link a video.
Hopefully, these will help you if your deadlift fucking sucks. Drop me a line and let me know.
|I'm pretty sure she hinges her hips at some point in her life.|