Most deadlift issues aren’t solved with more weight or tighter cues.

If a client can’t feel their glutes, dumps into extension, or arches through their back—especially early in a hinge - it’s rarely a strength problem.

It’s a positioning problem.

Specifically:

• Limited hip internal rotation
  
• A lack of space in the posterior hip capsule
  
• Over-reliance on quads, low back, or glute clenching to create tension
  
  

To fix that, you need to go beyond generic cues and add strategic constraints that shift the pattern itself.

Here are two of my favorite hinge variations to do exactly that:

1. Foam Roller Front-On Hinge

This variation reinforces internal rotation at the hip and re-trains the hinge pattern from the ground up.

What it fixes:

• Clients who shift their hips back too fast
  
• Arching the back instead of folding at the hips
  
• Overuse of quads and low back due to poor joint positioning
  
  

Why it works:
Placing a foam roller in front of the stance-side knee keeps the femur in 90° of hip flexion, which biases internal rotation and activates the anterior glute, adductors, and inside hamstrings. It also pushes the femur back into the socket, opening the back of the hip and creating space to move.

Key cues:

• Push the knee into the foam roller the entire time
  
• Anchor the heel to engage hamstring and glute
  
• Don’t “shift back” - think about bowing forward over the hip
  
  

2. Foam Roller Side-On Hinge

While the first variation restores internal rotation, this one focuses on hip extension mechanics - specifically by opening the space between the sacrum and the sit bone.

What it fixes:

• Clients who fold over too easily or excessively arch the back
  
• Persistent glute tightness or sacral compression
  
• Limited hip extension in split squats, bridges, or terminal stance
  
  

Why it works:
This side-on setup loads the adductors and reinforces both internal rotation and adduction. That combination forces the pelvis to rotate toward the stance leg, creating separation between the sacrum and ischium- exactly what you need for full glute length and hip extension.

Key cues:

• Drive the knee into the foam roller and keep the arch of the foot grounded
  
• Let the pelvis fold forward instead of collapsing
  
• Press through the inside foot and drive the hip forward to return
  
  

Why These Work

Instead of over-cueing or hoping for better execution, these deadlift variations use built-in constraints to teach better mechanics:

• Internal rotation
  
• Posterior expansion
  
• Glute lengthening and loading
  
• Pressure regulation across the pelvis
  
  

Use them at the start of a program, within warm-ups, or as part of a hinge progression. You’ll see better engagement, smoother reps, and fewer compensations- without needing to coach every rep.

Watch the full video here for full demos, cues, and coaching context.

Want to go deeper? 

The Rebuild Blueprint gives you a full 3-phase training system to improve pelvic floor dynamics, expand range of motion, and build real-world strength—without relying on outdated cues or generic rehab drills.