As discussed in the previous article, when you’ve got some hip pain, the squat can be the most painful movement in the gym. However, the sumo deadlift is often times the contender for second most aggravating movement.
In the sumo deadlift this pain is also felt right in the front of the hip and can be felt either at the set-up or lock-out of the deadlift
A huge part of getting out of hip pain is unloading the painful injured area to allow it to calm down and heal. If you keep deadlifting through a painful pinch in the front of the hip you risk making it worse over the course of time.
My boss and mentor Mike Reinold has a saying, “addition by subtraction”. Basically if you subtract the movements that are creating pain we end up making progress (addition) where we weren’t before.
That doesn’t mean we have to stop deadlifting when the hip hurts. Quite the contrary, continuing to deadlift in a modified fashion can actually help the hip to heal (and continue promoting those deadlift gainz we want). The magic is in finding the right modification to use to accomplish this.
To help you navigate through the modification process I’ve created principles for the deadlift to help you find the right modification for you when the hip hurts. I’ve also created handy dandy modification infographics to help you navigate the modification waters as well. Before we check that out, here are some basic principles to understand that effect stress in the hip during the sumo deadlift.
Here are 5 principles that increase stress in the hip during the squat:
I also filmed a great tutorial video with my main man Kiefer Lammi to help you understand these principles better:
Sumo Deadlift Modification Ladder for Hip Pain – When you are unable to eliminate pain by modifying technique, use the ladder below to find a pain free deadlift variation.
So now you have a plan for your painful hip when deadlifts pop up in your training program. As your pain slowly improves over the next several weeks and months you can also work your way back up this deadlift modification ladder to get back to your previous training routine.
Deadlifts for the masses,
Dan Pope DPT, OCS, CSCS
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