Weightlifting Tip: The Muted Hip

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June 4, 2019
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June 7, 2019

Weightlifting Tip: The Muted Hip

As coaches we see this fault quite frequently with beginner lifters. Either in the initial dip of the push press and the push jerk, or when an athlete is attempting to REDIP under the bar during the clean, and sometimes even in the snatch.

Why is this so bad?

Well, for starters it can cause serious damage to the lower back and/or knees. When the athlete doesn’t use his or her full body to lower or catch a barbell they end up transferring all of that weight to one location on the body. Again, either the lower back or the knees usually take the brunt of the force. With enough weight or repetitions this can lead to injury very quickly.

What exactly is it?

The muted hip is, ultimately, bad posture resulting from the legs compensating for the hip’s failure – specifically, and foremost, using leg flexion to compensate for weak or nonexistent hip flexion. The most important effect of all these elements—and of the muted hip overall—is a decrease in stability, balance, and power.


No exercise offers as much opportunity to correct the Muted Hip fault as perfect-form, high-rep push press. The Muted Hip is evident within the first .01 of a second of a bad push press. Another way to hammer this fault away from your neuro-musculature repertoire is use super light weight cleans & snatches focusing mainly on the “catch” or “redip” position – making sure to use the whole body to receive the bar, rather then the back or knees.

Remember to take a deep breath and hold is under your safely under the bar!!!

Points of Fault!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • A compromised spinal position
  • No glute engagement
  • No hamstring engagement
  • No hip flexion
  • Quad dominant movement
  • Excessive shearing force on the knees
  • Arching back (in some cases)

Here’s a great example the muted hip in an anatomy stick-figure form shamelessly stolen from Karl Eagleman’s Instagram account – Whiteboad Daily:

Not sure if you’re doing this? And, you want to make sure you’re getting it right so you don’t get injured? Then come in and schedule a training session through the calendar below!

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