,

Welcome to Day 5 — the final piece of the puzzle.

Over the past 4 days, you've built a complete deadlift system:

• Day 1: You assessed your movement and learned the breathing/bracing mechanics that protect your spine
• Day 2: You mastered the bodyweight hinge pattern with perfect form
• Day 3: You added load intelligently with kettlebells, dumbbells, and trap bars
• Day 4: You transferred that skill to the barbell and found your best variation

Now comes the most important question: How do you program all of this for long-term strength?

This isn't about following a template. It's about understanding the principles that allow you to adapt your training to your body, your schedule, and your goals.

Today, you're getting:

• The 6 progression principles that keep you safe and strong
• How to program the hinge throughout your training week (with 4 real-world examples)
• Solutions to the most common problems lifters face
• The complete FAQ that answers every question we've heard over the years

This is your reference email. Save it. You'll come back to it.

Let's finish strong.

Progression Principles That Keep You Safe

1. Earn Each Stage — But Don't Camp There

The biggest mistake beginner coaches make? Two extremes:

1. Forcing everyone through Stage 1 when they don't need it
2. Jumping straight to Stage 3 without building the foundation first

If someone moves well at Stage 2, there's no prize for making them "prove it" at Stage 1. But if someone struggles at Stage 3, backing up to Stage 2 isn't a failure — it's smart coaching.

Progress when the movement earns it. Regress when it needs support.

2. Systems Are Guidelines, Not Mandates

This progression exists to give you a map — not a rigid path.

Your anatomy, training history, and movement quality will dictate where you start and how fast you move. Some people will spend months mastering Stage 2 variations. Others will move through all three stages in a few weeks.

Context matters more than the system.

Use the framework to guide decisions, not replace them.

3. Use the Right Tool

Not every body is built for conventional deadlifts. Sumo, trap bar, or RDLs might be your best move — and that's not a weakness, it's smart training.

4. Volume Before Intensity

Build reps at moderate load before chasing heavy singles. Strength is built with a foundation of training most often in sets of 3–8 reps, not gunning for a weekly PR with sets of 1.

5. Listen to Feedback

Good fatigue = glutes, hamstrings, upper back.

Bad fatigue = sharp pain, lower back soreness that lingers.

Adjust the variation, not the effort.

6. Keep the Pattern Sharp

Your body doesn't need to pull heavy every week — but it does need to hinge. Train the hip hinge 2–3 times per week with different variations and loading schemes to keep the pattern grooved and ready.

Some days are for strength (heavier RDLs, conventional pulls).

Some days are for stability and control (tempo work, single-leg variations).

Some days are for volume and hypertrophy (moderate load, higher reps).

The pattern stays consistent. The stress changes.

Common Hinge Mistakes (And How to Fix Them)

Training the Hip Hinge Throughout the Week

The hip hinge is a fundamental pattern that should be trained consistently, just like squatting, pushing, and pulling.

Train the hinge 2–3 times per week, but vary the stress.

This frequency keeps the motor pattern sharp while allowing adequate recovery between sessions. The key is undulating the stimulus — not every hinge session needs to be heavy, and not every session needs to look the same.

Think of it this way:

• Strength days prioritize load and lower reps (building max force production)
• Hypertrophy days use moderate loads with higher volume (building muscle and work capacity)
• Stability/control days challenge balance and positioning (refining motor control)
• Power days emphasize speed and explosiveness (training rate of force development)
• Conditioning days use lighter loads with higher reps or ballistic variations (building work capacity and cardiovascular fitness)

By rotating through these qualities, you build a well-rounded hinge that's strong, resilient, and adaptable.

Example 1: Full-Body Split (3x/week)

Monday: KB RDL – 3x10 (moderate load, stability focus)

Wednesday: Trap Bar Deadlift – 4x5 (strength focus, primary lift)

Friday: Single-Leg RDL – 3x8/side (balance, unilateral control)

Why this works: You're hitting the hinge three times but with different demands. Monday primes the pattern with moderate stress, Wednesday builds strength with a compound barbell movement, and Friday challenges stability without adding fatigue before the weekend.

Example 2: Upper/Lower Split (4x/week)

Lower A: Conventional Deadlift – 4x5 (strength, primary focus)

Lower B: 1.5 Stance DB RDL – 3x12/side (hypertrophy, tempo emphasis)

Why this works: Lower A is your heavy day where you chase progressive overload. Lower B uses a staggered stance variation with higher volume to build muscle, improve single-leg stability, and give your spine a break from bilateral loading.

The 1.5 stance (also called staggered stance) involves placing one foot slightly behind the other — typically with the back heel elevated and just the ball of the foot in contact with the ground. This creates a 70/30 or 80/20 weight distribution between the front and back leg.

Why the staggered stance is valuable: It bridges the gap between bilateral and true single-leg work. Many people struggle with single-leg RDLs because the balance demand is too high before they've mastered the hinge pattern under load. The staggered stance provides just enough support from the back leg to maintain stability while still challenging single-leg strength and control. This added stability often helps people feel the posterior hip shift more clearly — the back leg acts as a kickstand, giving them confidence to push their hips back without fear of falling backward. It's an excellent teaching tool and progression step before moving to full single-leg variations.

Example 3: Push/Pull/Legs (3x/week)

Pull Day 1: Barbell RDL – 4x6 (strength, eccentric emphasis)

Leg Day: KB Swings – 4x15 (power endurance, explosive hips)

Pull Day 2: Single-Leg DB RDL – 3x10/side (stability, anti-rotation)

Why this works: You're training three different expressions of the hinge. Pull Day 1 builds strength through the posterior chain with controlled eccentrics. Leg Day trains explosive hip extension and conditions the hinge under fatigue. Pull Day 2 challenges stability and prevents compensation patterns with unilateral work.

Example 4: Including Conditioning Work

Strength Day: Conventional Deadlift – 5x3 (heavy, primary lift)

Accessory Day: Landmine RDL – 3x10 (moderate, technique refinement)

Conditioning Day: KB Swings – 10 rounds of 15 seconds on/45 seconds off (metabolic conditioning)

Why this works: The conditioning day uses a ballistic hip hinge variation (KB swings) to build work capacity without the same mechanical stress as loaded deadlifts. This trains the hinge pattern under fatigue while improving cardiovascular fitness and posterior chain endurance. Swings are an excellent tool for maintaining the hip snap and power output while giving your spine a break from heavy axial loading.

Conditioning variations to consider:

• Kettlebell swings (American or Russian style)
• Dumbbell snatches
• Med ball slams (hip-driven)
• Sled drags or pushes (hip extension focus)

These movements keep the hinge pattern active while building different energy systems and movement qualities.

Key Principles for Programming the Hinge:

✅ Rotate variations based on training goal — Strength, hypertrophy, stability, power, and conditioning all have a place in your program. Don't just do the same deadlift variation every week.

✅ Undulate volume and intensity across the week — Heavy one day, moderate the next, lighter/technical on the third. This prevents overtraining while maintaining frequency.

✅ Keep the pattern consistent — the tool changes, not the movement — Whether it's a kettlebell, dumbbell, barbell, or trap bar, you're still hinging. The neural pattern stays grooved even as the implements rotate.

✅ Match variation to training status — Beginners benefit from stable, predictable variations (trap bar, KB). Advanced lifters can handle more variability (conventional, sumo, single-leg).

✅ Don't max out every session — Most hinge work should live in the 5-12 rep range. Heavy singles have their place, but they shouldn't dominate your training.

✅ Use conditioning variations strategically — Ballistic hinge variations like KB swings are excellent for building work capacity and maintaining the pattern without the same mechanical stress as heavy deadlifts.

The hip hinge is a foundational movement pattern. It needs a permanent, intelligently varied spot in your training routine.

FAQ & Troubleshooting

"How long should I stay at each stage?"

It depends entirely on your movement quality and training history.

• Complete beginners might spend 2-4 weeks at Stage 1 learning the pattern
• Athletic individuals with good body awareness might move through Stage 1 in a single session
• Experienced lifters refining technique might use Stage 2 as supplemental work while primarily training at Stage 3

The key question: Does your movement quality hold up under fatigue and load? If yes, progress. If not, stay or regress.

"Can I do exercises from multiple stages in the same week?"

Absolutely! And you probably should.

You might use:

• Stage 1 exercises as warm-ups or movement prep
• Stage 2 exercises as your primary higher volume hinge work
• Stage 3 exercises for testing or lower-volume strength work

The stages aren't mutually exclusive. They're tools in your toolbox.

"What if my form breaks down under fatigue but looks good when I'm fresh?"

This is a capacity issue, not a technique issue. Your options:

1. Reduce volume — Fewer sets or reps per session
2. Reduce load — Stay at a weight where form holds up even when tired
3. Add more frequent, lower-volume sessions — Three sets of 5 twice a week might be better than six sets of 5 once a week
4. Use regression variations at the end of sessions — If your barbell form breaks down, finish with trap bar or KB work that's easier to maintain

Fatigue is normal. Technique breakdown under fatigue means you've exceeded your current capacity.

"Should I cycle back to Stage 1 periodically even if I'm deadlifting heavy?"

Yes, strategic regression is smart programming.

• Use Stage 1 and 2 variations as deload weeks or active recovery
• Use them as warm-up progressions before heavy work
• Return to them when coming back from injury or time off
• Program them as technique refinement days when you're in a strength phase

Regression isn't failure — it's maintenance and refinement.

"I feel fine during the lift but sore in my lower back the next day. What's wrong?"

This could be several things:

1. Fatigue vs. Injury: Muscle soreness (DOMS) in the lower back is normal, especially if you're new to hinging. Sharp pain or pain that worsens with movement is not.
2. Form breakdown you didn't notice: Film your sets. You might be losing neutral spine on later reps when fatigued.
3. Volume too high too fast: Your lower back might not be conditioned for the workload yet. Reduce volume by 30-40% and build back up slowly.
4. Poor hip extension at lockout: If you're not finishing the lift with your glutes, your lower back is working overtime. Focus on standing tall at the top and flexing your glutes, abs, and quads to get a strong lockout. Think of it like a standing hip thrust.

What to do: Reduce load and volume, film your lifts, and consider adding targeted lower back and glute work (back extensions, glute bridges) to build capacity.

"What if I can't feel my glutes or hamstrings working?"

This is common, especially for people who are quad-dominant or sit a lot.

Try these strategies:

• Pre-activation work: 2-3 sets of glute bridges or banded hip thrusts before hinging
• Pause at the bottom: Hold the bottom position of your hinge for 2-3 seconds to feel the stretch in your hamstrings
• Slow eccentrics: Take 3-4 seconds to lower into the hinge. This increases time under tension and builds awareness
• Use the right cues: "Push the floor away" and "squeeze your glutes to stand" rather than "pull with your back"
• Regress the variation: Sometimes trap bar or landmine variations make it easier to feel the right muscles working

Mind-muscle connection improves with practice. Be patient.

"Can I deadlift if I have a history of back pain?"

Maybe — but it depends on the specifics of your situation.

You should consult a healthcare provider if:

You have acute pain right now

You have a diagnosed condition (herniated disc, etc.) that hasn't been cleared for training

Pain is sharp, radiating, or accompanied by numbness/tingling

If you've been cleared to train:

• Start at Stage 1 and build slowly
• Use pain as a guide (not all discomfort is bad, but sharp pain is a red flag)
• Choose variations that feel good (trap bar, landmine, or elevated pulls might be better than conventional)
• Consider working with a coach or physical therapist who understands strength training
• Many people with back pain history can deadlift successfully — it just requires thoughtful progression and variation selection.

"My grip gives out before my legs and back. What should I do?"

Grip is often the limiting factor, especially for higher-rep work. Options:

1. Use straps (occasionally) — Grip strength is important and should be built alongside your hinge strength. Use straps on higher rep work or on occasion with heavier pulls as needed. Straps are a tool, not a crutch.
2. Train grip separately — Farmer's carries, dead hangs, and plate pinches build grip strength without interfering with your hinge work
3. Use mixed grip or hook grip — These increase grip capacity for heavy pulls or high-rep sets (but are not necessary for learning/technique work)
4. Reduce rep ranges — Sets of 3-5 are easier on grip than sets of 8-12

Your hinge training shouldn't be limited by your grip, but your grip shouldn’t also be weak. Use tools to train the pattern, while building up your grip capacity on the side.

"What's the difference between an RDL and a deadlift?"

Romanian Deadlift (RDL):

• Starts from the top (standing)
• Eccentric-focused (lowering phase is the emphasis)
• Bar typically stops at mid-shin (wherever hamstring tension limits range)
• Less knee bend, more hip-dominant
• Great for building hamstring strength and eccentric control

Deadlift (conventional, sumo, trap bar):

• Starts from the floor
• Concentric-focused (pulling from the floor is the emphasis)
• Full range of motion from floor to lockout
• More total-body, involves more leg drive
• Great for building maximal strength and power

Both are hip hinges. Both are valuable. RDLs are often easier to learn and teach the pattern well. Deadlifts are the full expression of that pattern under maximal load.

"When should I test my 1-rep max?"

Testing your 1RM has its place, but it shouldn't be frequent:

• Beginners (first 6-12 months of training): Don't test. Build capacity with sets of 5-8. Your strength will go up without the risk of maxing out.
• Intermediate lifters: Test 2-4 times per year, typically at the end of a strength block and when form is proficient.
• Advanced lifters: Test when it serves your goals (competition prep, program design, etc.)

Most of your training should be in the 3-8 rep range with the barbell variations. Heavy singles are useful occasionally, but they're not where strength is built — they're where it's expressed.

"How do I know if I'm progressing too fast?"

This is one of the most important questions beginners should ask. Here are the warning signs:

Red flags you're moving too quickly:

• Form deteriorates significantly from week to week
• You experience pain during or after sessions
• You feel anxious or uncertain about your setup
• You can't maintain the movement pattern when fatigued
• You're adding weight but losing reps (strength isn't actually improving)
• Recovery between sessions is poor (excessive soreness, fatigue)

Signs you're progressing appropriately:

• Form stays consistent even as load increases
• You feel confident and controlled throughout each rep
• You can explain what you're doing and why
• Fatigue is in the right places (glutes, hamstrings, not lower back)
• You're sleeping well and recovering between sessions
• The movement feels more natural over time, not more difficult

What to do if you're moving too fast: Take a step back. Drop the load by 20-30% and focus on quality for 2-3 weeks. Your ego might not like it, but your body will thank you.

Your Path Forward: From Pattern to Power

The hip hinge isn't just another exercise — it's a fundamental human movement that, when mastered, unlocks strength, resilience, and confidence in your body.

Here's what you now have:

• A clear assessment tool to determine your starting point
• A progressive system that meets you where you are
• The knowledge to troubleshoot common problems
• A framework for long-term development

Here's what to do next:

This Week: Complete the lightly loaded RDL screen. Be honest about what you see. Film yourself if possible.

Next 2-4 Weeks: Commit to your appropriate starting stage. Resist the urge to skip ahead. Master the fundamentals.

Ongoing: Train the hinge 2-3 times per week with intelligent variation. Your body will thank you for the consistency.

Remember: Every expert was once a beginner who refused to stay a beginner. The difference between those who build lasting strength and those who chase quick fixes is simple — they master the basics first, then build systematically from there.

Your spine has to last you a lifetime. Invest in learning to move it well.

The hip hinge is your foundation. Everything else is just building on top.

Ready to Build Your Deadlift?

Ready to Build Your Deadlift?

This guide gives you the roadmap, but implementation is where the magic happens.

What's next depends on what you need:

If you thrive with structure and want programming you can follow on your own, our Ideal Strength training app gives you customized workouts that adapt as you progress—complete with video demos and progress tracking.

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If you want personalized coaching, real-time form feedback, and someone in your corner troubleshooting your lifts, our 1-on-1 coaching might be the right fit.

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Either way, we're here to help you build strength that lasts — not just for this year, but for life.

You've completed the 5-day course. Here's what to do now:

Reply "HINGE" and we'll send you:

✅ The full Hip Hinge Progression Checklist

✅ Coaching cues to clean up your form

✅ A 4-week sample program to build your pull from the ground up

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If you've got questions about your hinge, your pull, or your program — reply and let us know. 🖤

– The Ideal Strength Team