From Hip PAIN to STRONGER Deadlift in 5 Minutes (Use this for ANY lift)
- Geoff Neupert
- 3 hours ago
- 3 min read
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My client dinged his hip on a walk.
It showed up in his Deadlift.
In less than 5 minutes on a coaching call, one position change fixed both.
He stood up with the bar and said it felt easier than normal. I watched him stand up like a rocket. The fix had nothing to do with his hips. It had everything to do with his feet.
THE CLIENT STORY:
A private client called me the other day. He'd dinged his hip on a walk — nothing dramatic, just one of those moments where something didn't feel right. It had mostly settled down, but it was showing up in his Deadlift.
So we reviewed his technique.
He was setting up with his feet turned out and wider than his hips. Common. Almost universal, actually. And almost universally wrong.
Here's what that position does to your body — and why I know it so well personally.
WHAT TURNED-OUT FEET ACTUALLY DO:
When your feet turn out chronically — whether walking, running, or lifting — a specific chain reaction happens:
Step 1 — Your arch collapses
Step 2 — Your lower leg internally rotates
Step 3 — Your knees drift toward the centerline of your body
Step 4 — The soft tissue in and around your hip joint gets pinched
This happens to a small degree naturally during single-leg activities like walking and running. The problem is when it becomes excessive — which it does after years of perennially turned-out feet.
How do I know this? Three hip labrum tears. Two in my left hip, one in my right. That's how I know. This matters for more than just the Deadlift. The same mechanics apply directly to the Kettlebell Swing, the Clean, and the Snatch. If your feet are turned out on those lifts, the same chain reaction is happening — just faster and under more load.
THE EXACT FIX — TWO CUES:
Cue 1 — Feet under hips, pointed straight ahead.
I had my client bring his stance narrower — feet directly under his hips, pointing straight like he was standing on skis.
This matters because it "stacks your structure" — aligns your skeleton on top of itself so you can create maximum leverage and use your muscles optimally throughout the entire lift. Not just parts of it. All of it.
Cue 2 — Push your knees apart, feel pressure through your 4th and 5th toes.
With his feet straight, I had him push his knees away from each other — away from the centerline. Not out to the side dramatically. Just enough to feel pressure spread through all his toes, especially the outer two.
What happened automatically:
âś… His arch re-established itself
✅ His hamstrings pre-loaded — without him consciously thinking about squeezing them
✅ His glutes activated — automatically, reflexively, before the lift started
He didn't have to think about "tightening," "squeezing," or "contracting" anything. His body bypassed his conscious mind and created the necessary muscular tension on its own.
When he stood up with the bar: rocket.
Said it felt easier than normal.
Better position + automatic pre-tensing = stronger you.
WHY THIS WORKS — THE 4 PRINCIPLES:
Principle 1 — Position matters more than you think.
Principle 2 — Proper position assumes your joints are working correctly.
Principle 3 — Your body protects painful joints by turning off the muscles around them.
Principle 4 — The fastest path to full muscle activation is eliminating joint pain and stiffness.
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