 Let's talk about a hip shift during the deadlift. So this is a little bit more common to me you'll get it in squatting and You'll get like you'll get the knee caving knee positions in squatting and everything But the knee caving is easier to see in squatting harder to see in Deadlifting but when you're deadlifting it's usually really easy to see a hip shift And so if I'm setting up kind of symmetrical here It might look like this and I know that's subtle But if you can kind of see where my weight is and what my legs are doing You'll see this left leg is out a little bit more and this right leg is in a little bit more Underneath my center of mass and you'll just be able to pick that out when you watch a video of yourself Or you watch someone else do this and you'll say okay, that is a hip shift now What do we do about it? So if I shift to one direction my foot will it's great band right by the way if I Do one direction My feet will roll accordingly. So if I shift to the left my left foot supernates my right foot pronates my Left arches get really high my right arches get really flat Hopefully that makes sense so far Now all we might want to do is just cue those feet and that's why I stress this Feel your whole foot to cue all the time Because it works really well for all sorts of different cues, especially this shifting which is the most complicated fix of any You know air that somebody's gonna make in a lift Okay, very difficult generally. It's usually a pretty long process. It doesn't change overnight So if I'm shifting to the left and my left foot is supinated my right foot is pronated Then all I'm gonna say is hey I want you to set your feet the other way Set your feet back where they were feel that out and then I want you to kind of end somewhere in the middle and Now go really slowly keep feeling those feet and push evenly within those feet I want even pressure between your heel your big toe and your little toe Okay, or the base of your big toe and the base of your little toe and that just Lines the foot up to where it's in a more neutral foot position Simple as that right Other things that you might think about so if you if you can't just cue the feet And that's maybe not doing it all then you got to get the muscles that are shifting you over that way And so we're gonna simplify it here and we're gonna talk about let's say we're gonna talk about three We're gonna talk about the inner thighs we're gonna talk about the outer hips and we're gonna talk about the abs and so if I shift again to the left Then generally the weight pushes my hip bone up and turns my left abs on it shortens my left abs. They become Concentrically oriented they become pretty good at turning on okay, and so they will hold me here If I don't let go of the ab I can't shift over because this is awkward and hurts my back But this is kind of normal in given situations Okay, this is awkward and hurts my back because I'm over here on my right But my upper body is over here on my left. Okay, so if I shift over I got to do this right I'm exaggerating here, so you can see it, but this is maybe a little bit more normal Maybe like this and this is what salsa is and this is why my clients need to dance So that they can understand a rhythm and they can understand movement And they can understand a rib cage motion Then I'm talking to one in particular okay so Shift over we got the ab the ab keeps me over there now the other muscle That's gonna pull me over to this side is the inner thigh if you think about my legs like this If I have my inner thigh here as like my pecs They pull inward right if one pulls inward it pulls me to that side The other pulls inward it pulls me to that side and then the opposite on the other side if I get pulled over to the left By the left inner thigh then the right outside hip is pushing me away from the right Okay, and so those three muscles are gonna work in concert with one another So maybe we need to address them. I would just eyeball it for now You can you know, you can do whatever mobility test you've learned Googling searching the internet or whatever you learned at a class or something. I don't I don't know what you read right but Think about this in the context of those three muscles if it looks like you're really crunched try to uncrunch Okay, and if it looks like your hips are just really shifted and try to find a way to turn off the one inner thigh and The other outside hip and turn on the vice versa. Okay, so if I'm shifting over to the left I know I have a left inner thigh. That's overactive and a right outside hip That's overactive then what I'm gonna do is try to turn on the left outside hip and the right inner thigh Maybe you know, I wouldn't say use those as cues because I think those are bad cues I'd rather just leave you to your automatic Training of the deadlift, but I can use these muscles in my accessory lifts, right? I can do clam shells for glute strengthening But I can use them for glute positioning because the problem isn't that they're weak. It's that they're mal positioned I can use them specifically on one side only to fix my one side shift because I only need it on one side I don't need it on both sides Sometimes Okay, so this is a very complex topic. I'm trying to give you some things that you can you know act upon We could talk about this for three hours if you want feel free to shoot me an email Lance at Lance gokey.com or just leave a comment below