Squatting instead of hinging
Knees push forward; the glute and hamstring hinge pattern is lost.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Cable Pull-Through (RDL Pattern)
Coaching cues
- Face away from the cable; handle between the legs; hinge at the hip
- The cable maintains constant posterior tension throughout the hinge
- Drive hips forward to stand; squeeze glutes at lockout against cable resistance
- Great teaching tool for the hip hinge and RDL pattern
Common faults 2
Hyperextension at lockout
Erectors extend past neutral at the top of the cable pull-through.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗