This is a common occurrence you’ll see, with many athletes being very anterior dominant and many will struggle when it comes to properly loading the hips. In order to elicit the desired training response it’s important to understand the difference between the two (SQUAT VS DEADLIFT PATTERN) as they are two distinctly different foundational movement patterns that are stables in many training programs.

Though the complexity of biomechanics of both cannot be overlooked or devalued, the two can be simply and easily classified according to the primary joint involved in the execution of the movement pattern. A typical squat will place a greater emphasis on the knee joint making it a KNEE DOMINANT movement pattern whereas the Deadlift is concerned primarily with the hip joint making it a HIP DOMINANT movement pattern. If an athletes that display a ‘squatty hinge pattern’ a simply wall hinge drill that provides a tactile cue forcing the athlete to reach back and touch the wall with their hips, can be a valuable drill to reinforce correct motor patterning.

3 Points of contact (head,upper back,coccyx) once a neutral spine position can be found it’s now integrating and maintained that throughout the range of the movement that can become tricky. As you’ll see if you loose a point at any stage you’ll no longer maintain a neutral position. Great drill for those who struggle with body control and awareness.

The wall and bench provide immediate tactile feedback to encourage the individual to load the hips. Great for those who have a ‘squatty hinge’.

Another great drill for those with a squatty hinge pattern as it takes away the contribution from the lower extremities to really isolate the hips the band provides feedback in helping you initiate the movement from the hips