Fixing the Tall Lifter Hinge: Stop Fighting Your Deadlifts

Author

Paul Marlow
May 19, 2025

Hinging Isn’t Optional—It’s Foundational

The hip hinge is the foundation of:

  • Deadlifts

  • RDLs

  • Hip thrusts

  • Explosive movement in sport and life

But when you’re tall, hinging gets harder.

Long femurs + long torsos = more leverage to control, more distance to manage, and more opportunity to lose form under fatigue or load.

That’s why tall lifters can’t afford to guess on hinge mechanics.

Get this right, and you’ll unlock safer pulls, stronger hips, and a more stable spine on every lift.

Why Tall Lifters Struggle with the Hinge

Let’s be blunt: standard hinge form cues don’t always apply when you’re 6'3"+.

  • Long femurs push the hips farther back

  • Long torsos create more forward lean

  • Poor foot setup can pull you onto toes or heels fast

  • Rushing the descent = rounding or overextending the spine

The hinge isn’t wrong for you. You just need a setup that respects your structure.

Here’s how to get it dialed.

Step-by-Step: How to Build a Strong, Safe Hinge

1. Set Your Feet for Balance First

Before you touch the bar, get your foundation right.

Coaching Cues:

  • Stand with feet hip-width or slightly wider

  • Toes pointed forward or slightly out—whatever lets your hips open freely

  • Weight centered over midfoot (not on toes or heels)

  • Root your feet into the floor like claws

🧠 Tall lifters need to feel “grounded” to avoid tipping forward during setup.

2. Push the Hips Back to Start the Hinge

Every hinge starts at the hips—not the knees.

Coaching Cues:

  • Push your hips straight back like you’re reaching for the wall

  • Keep a slight knee bend, but don’t let them track forward

  • Spine stays long—chest drops naturally as hips shift

🧠 Yes, you’ll lean forward more than shorter lifters. That’s not a flaw—it’s physics. Embrace it.

3. Brace the Core Like You're Going Heavy

Even bodyweight hinges should be braced like a PR attempt.

Coaching Cues:

  • Inhale and expand your belly

  • Lock your ribs down (don’t flare)

  • Brace your abs outward, not by sucking in

  • Pack your lats by pulling your shoulders into your ribs

🧠 Your core + lats = your spine’s armor. Activate them every time.

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4. Control the Descent (Don’t Drop Into the Bottom)

The eccentric (lowering phase) is where strength is built—and where form gets lost.

Coaching Cues:

  • Lower over 2–3 seconds

  • Keep tension in the hamstrings and glutes

  • Stop before your low back rounds

  • Feel your hips load like a spring—don’t collapse

🧠 Tall lifters move farther during a hinge. Slowing it down gives you time to stabilize and feel your position.

Top Movements to Build Your Hinge

Here’s where to practice and strengthen your hinge with tall-friendly options:

1. Romanian Deadlifts (RDLs)

✅ Perfect for reinforcing hip control and hamstring tension

  • Use dumbbells or a barbell

  • Focus on depth with control, not touching the floor

  • Prioritize posture and bracing

2. Trap Bar Deadlifts

✅ Shifts load closer to center of mass = more upright, tall-friendly hinge

  • Great for beginners or strength-focused programs

  • Easier to stay neutral under heavier loads

3. Landmine Hinges

✅ Vertical bar path reduces balance demands

  • Hold the end of a landmine bar

  • Push hips back while letting the bar travel in an arc

  • Great for learning proper hip motion without strain

4. Single-Leg RDLs

✅ Teaches balance, control, and unilateral stability

  • Start with bodyweight or light dumbbell

  • Move slow—focus on square hips and braced core

  • Improves coordination, especially for taller lifters with long limbs

5. Cable Pull-Throughs

✅ Easy to learn, great for glute finish and hip control

  • Step out in front of a low cable machine

  • Hinge back with arms extended

  • Focus on glutes firing at the top—not spinal movement

Programming Tips for Tall Lifters

  • 1–2 hinge-based movements per week

  • Start light and progress slowly—form first, load later

  • Combine bilateral + single-leg options

  • Always control the eccentric (lowering phase)

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