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Deadlifts for the Hips

May 25, 2011 | By Anthony Marrone

While primarily a back exercise, heavy deadlifting works your hips and legs. Locking out a heavy deadlift requires significant hip strength, and proper deadlift training will help build hip strength and explosive power. While conventional deadlifting works your hips, sumo deadlifting works your hips even more, but requires more flexibility. If you haven't exercised in a while, consult a health-care provider before beginning any training program.

Conventional Deadlift

The deadlift requires significant hip power to complete the lift. Once the bar clears your knees, most of the motion involved in locking out the lift requires you to push your hips forward. Most of this drive comes from the posterior chain, or muscles on the back of your body. This also allows you to keep your torso more vertical, instead of struggling to complete the lift by leaning back. This reduces the strain on your lower back. Your larger, stronger hip joints can handle a bit more strain than the joints of your spinal column.

Sumo Deadlift

The sumo deadlift allows you to use more leg and hip drive with a more erect torso position. This also reduces the strain on your lower back. According to a 2002 study published in Medicine and Science in Sports and Exercise, the sumo deadlift places a more emphasis on the hips. By deadlifting with your feet wider and your hips lower, your hips are working through a position of more mechanical leverage. Your hips also work through a wider range of motion, and this means they are performing a higher degree of mechanical work.

Specialized Deadlifts

While variations of the deadlift such as the stiff-legged deadlift work the hamstrings, or muscles on the back of your thighs, to a high degree, they do not work the hips as much. An alternative method that will give you extra hip work is a partial deadlift. Because of the weight involved, a power rack is required to hold a heavy barbell at just-above knee-level. Pull the weight up and push your hips forward. This works your hips more, and helps build strength to lock out the deadlift.

Other Exercises

Other exercise help build the hips, and help build your deadlift at the same time. By strengthening the legs and hips, you can get more out of your deadlift. The barbell squat works the hips to a high degree. According to a study published in the 2002 Journal of Strength and Conditioning Research, the depth of your squat determines how hard your hips get worked. Another exercise for your hips is the glute-ham raise, which works both your hips and hamstrings. This exercise helps build both your squat and deadlift, and is a favorite of many powerlifters.

References

Article reviewed by Kirk Ericson Last updated on: May 25, 2011

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