The SECRET to a Powerful Hip Hinge (a VERY advanced discussion). For serious lifters only.

🔹Rua Gilna's Instagram: thebiomechanist
A powerful deadlift that actually works the hamstrings and glutes, and not just the back extensors, requires an effective hip hinge. An effective hip hinge relies on proper position of the pelvis and activity of the hamstrings, glutes, adductors, and abdominals to create intra-abdominal pressure. Many of the concepts we discuss are from the Postural Restoration Institute and how they describe the mechanics of breathing and movement.
🔹pritrainer.com/pri-left-aic-r...
🔹www.posturalrestoration.com/

[@MindDrip]

Unfortunately the audio is extremely low :( Before uploading it's a good idea to check out the volume levels and adjust them if necessary, thanks

[@SKALIVE_]

can you maybe turn up the volume a bit, some videos are really quiet and its hard to listen, great content tho! love it

[@wajihbec1087]

Agreed

[@NealHallinan]

These past two videos, and the next, were all filmed the same day with the same microphone....too late now for these. It's the size of the garage that's the problem.

[@rist98]

@@NealHallinan I have maxed out the volume on my device. Its not that its in the garage, and echoy. Its just way too low in level. You need to normalize the audio volume. Aka turn it up to a standard level. If you dont want to learn how to do that, take the 5 bucks per vid to pay for an audio person to do so.(might be even cheaper. Itd take me prolly about a minute per video to do this, if I only try to get it roughly in the ballpark, which is all you really need)

[@williamassumpcao5365]

@@NealHallinan Run it through an audio equalizer, find the offending "echo" frequency and cut it out. You should have an equalizer in any video editor.

[@keisi1574]

@@rist98 Headphones work for me. And YOU need to turn off the rude n sarcastic thoughts in your head.

[@sensortowerrush]

I cannot thank you enough. Your videos, exercises and the whole pri system are a game changer for me. I would avoid exercise due to pain but now I am able to push hard again (in the correct places and with correct neural awareness or "groundedness" ). Very much in line with the balancing teachings of classical hatha yoga and pranayama but so direct and focussed for those with a busy lifestyle. 10/10 recommend. Will be sharing with friends

[@matttietsort861]

Every video is a new 'light bulb' moment! Two plus decades of extending my back while dead lifting and squating to try and keep a stable back and support the weight. It never felt right but it looked and seemed like it was right and it was how I was taught. All that changed in one short video. The early explanation about working the glutes and hamstrings, while trying to keep the back muscles tight being impossible.. that was a real head slapping moment for me. I've always had problems feeling the muscles I was trying to work when deadlifting. Now it makes sense!

[@MrColdShoot]

dude you and rua man, master piece every time. a trainer and therapist that only recently found and had the holy moment innerstanding PRI. this is a key part of my rehab now, felt so clunky and so uneven which means its a treasure chest for my movement deficits. thanks alot i apprecaite you guys alot. love and light

[@boingmaster]

fantastic video, would love to see something similar for squatting and for hook lying alternating bench press

[@iocotaz]

fantastic video for the right way to do activate the hamstrings and glutes, I've just tried and felt those well, also not putting any pressure on the lumbar :)

[@sunny3818]

Great information about lifting I am learning more about lifting thanks to this kind of information. Thanks

[@trenthm]

More exercise videos! Awesome! 🎉

[@trenthm]

Awesome video! Thank you!

[@83thecasanova]

Great channel!!..I’m feeling my lower abs like never before…with this one..Thanks!

[@NealHallinan]

Happy to hear that. Thanks for watching.

[@abhiraajsharma934]

Great video Neal. Thanks !

[@NealHallinan]

Thank you.

[@kariusbaktus165]

rdl is my favorite lift so I am looking forward to watching this one

[@NealHallinan]

I hope it lives up to your expectations.

[@alphafitter4699]

This is great stuff Neil 👌🏻 Thanks

[@NealHallinan]

You're welcome.

[@tomc3216]

I appreciate your guys point of view. Just wanted to add that when the dead lift is performed and the pelvis is in an anterior rotation the hamstrings are eccentrically loaded along with glute max and the erectors are concentrically loaded along with the hip flexors. The eccentric load is necessary if you are after maximum hypertrophy. As far as the hip bridge is concerned if the back is taken into extension everything is concentrically loaded gluteals hammies and erectors. There are different ways to perform the same exercises for different results. If you are a gymnast or a yogi and you want a deep back bend you are going to perform hip bridge different than if you are a middle aged person and can't engage your gluteals.

[@patrickmcdonagh539]

Awesome video.. Makes you rethink a lot of what you know.. Would love a video on good mornings and maybe best way to train the lower back.. Never knew you couldn't train the lower back and hamstrings effectively in the same exercise

[@NealHallinan]

Certainly the lower back is working, we just don’t want it to be the “prime mover”. If your lower back is extended, the hamstrings and glutes can’t be the prime movers. Most people are lifting in extension but don’t realize it, so their attempt at neutral spine is actually extension. Personally, I struggle to think of a good reason to directly train the lower back. Not saying I’m right, I just don’t think the risk/reward is worth it. It’s just my opinion.

[@olafbuu]

@@NealHallinan what about back extensions or back hyper extensions? they're supposed to be really healthy for the lower back?

[@donnieobrien7353]

yes these are great videos!

[@NealHallinan]

Thanks, Donnie.

[@kyrylo31]

Hi neal, been wearing a palate expander since 9th february and its working great, I had a right posterior crossbite and couldnt feel my right molars, now i can feel right molars, canine and all, but I still feel more contact on the left side, beacuse the right lower molars go more towards the tongue so I have more bite on one side(the left) than the other(the right) and braces with elastics to move the jaw should fix that, do u think the bite difference is whats keeping me in right tmcc?

[@kelguy2002]

This Great Video Was Lost Due To BAD AUDIO 🙈-I watched with Captions. Thanks Guys

[@ryanmcbride159]

Neal I have a fallen arch in my right foot and a superficial arch in my left foot with some muscle wastage in my left calf and in ability to push off my left leg. This has left me with an imbalance in my spinal erectors and a trapped nerve in left upper back. Feel like I’m in an extreme version of the LIAC and am anxious that it is insolvable because of incorrect lifting etc. I’m planning on going to see a PRI practitioner in London (only one available). Have you seen anything similar in any clients. I suppose I’m looking for some insurance that I can actually resolve this as the anxiety is chronic

[@baraaadworker6272]

Hi neal I have the tmcc patern with a splint and exerxices that you menshioned can I fix my patterns or other things should be included?

[@masonmalaguti3463]

so if we wanted to do a single leg and am how would we do this?

[@rajveerrajpurohit3011]

Which exercise should I do in left AIC right BC right TMCC pattern.

[@nikitaguslyakov]

Hello Neal. I watch you for a long time. I've seen the video about left eye vision, but I cant find it! Can you help me? The one where you show the picture of the brain with arrows pointing the directions.

[@AleD98380]

What about people who have posterior pelvic tilt and living in ribcage extension? Is not a risk for herniation discs following these advices?

[@susannec659]

Please could you turn up the volume on this video I had to use it on my television to be able to hear it. But I Was surprised to hear that the spine could or should be in flexion. I have a question. So does it mean that' that but wink thing is ok during a squat. I confess I haven't watched the squat videos yet

[@hamidman6974]

Amazing....

[@NowIknowCh]

So is someone who is in left AIC have a problem with hip hinge on the left more than the right?

[@NealHallinan]

I would say yes, but there is rarely "just" a left AIC. There is usually an upper body pattern that also feeds into the left AIC. Theoretically, sitting into the right hip is easier than on the left due to the asymmetry of the human body, but it's rarely as cut and dry as that explanation.

[@gaara2503]

Does this apply to dumbbell Romanian deadlifts as well? Or is that different?

[@ddevilisinthedetails]

Helo Neal, could you please discuss hip pop-ing, specifically when standing and raising one knee? thank you!

[@NealHallinan]

I really can't say what it may be. My guess is that the femur isn't stable in the hip socket.

[@rome3489]

What would you advice be if lower back muscles are only locked up on the right side due to left AIC?

[@NealHallinan]

You need to "inhibit" the overactive muscles on the right side through left diaphragmatic breathing. You are experiencing tightness due to the left AIC but also right BC pattern. Your right ribcage needs to expand with air. You may have to search KZbin for some right BC/right ribcage expansion techniques.

[@ericsalinas1839]

Thanks 💯

[@NealHallinan]

You're welcome.

[@seanc.5310]

This was a fantastic discussion! Keep spreading the word

[@NealHallinan]

Thank you, Sean.

[@brendalawer55]

Brilliant ❤

[@NealHallinan]

Thank you. 😁

[@user-lh4ve6fz9h]

Any change for a "short" on this topic..?

[@anothersomeguy5156]

Internal pelvic tilt during lifting can cause severe knee tendonitis over time though.

[@lauratempestini5719]

What if there is hip clicking sound when lifting a leg?

[@lauracromartie413]

are there transcripts for these ;)

[@masonmalaguti3463]

hi neal how long did it take for you personally for things to start getting better and to feel good?

[@NealHallinan]

The worst of my SI joint issues went away pretty quickly, just with PRI left hip shifting type of techniques, but my issues were really coming from my cranium, not my pelvis. I'm still unwinding things. The worst most horrible pain went away, but I've definitely still experience a lot of back "tension" over the years...but if it's there one day, it's gone the next.

[@masonmalaguti3463]

@@NealHallinan Im only 19 but i go to apri provider i tend to also have jaw issues which im going to get fixed how old were you before you were introduced to pri I am lucky to have found you because if i didnt find you or conor i wouldve honestly prbably gave up on life man because Its been really bad these last 2 years from shoulder hip and back pain a medical condition to dental issues. Im glad things are getting better for you.

[@masonmalaguti3463]

@@NealHallinan im curious d0 u happen to train any professional athletes with the pri and speciallized training?

[@Hannes789]

Audio quality in this and last video made it a bit more difficult to understand

[@efrengramajo]

I was using headphones when listening and it was pretty good that way

[@kartikchahal4433]

neil what are your views on jaw surgery for sleep apnea is it worth it?

[@NealHallinan]

I really don’t know. Surgery would always be the last option I would think.

[@kartikchahal4433]

@@NealHallinan sir why would you say that many people are coming up saying double jaw surgery changed their life. some say it was not worth it .

[@a-a-ron7325]

I'm intrigued by this information because I've always heard that rounding the low back causes herniated disks and back injuries in general when lifting things. So if that isn't it what actually causes people to hurt their back when lifting things off the ground?

[@rome3489]

Its not about round the lower back. They are referring to the natural curvature of the upper back and tucking the pelvis as you squat or deadlift. This will promote a neutral lower back instead of the over extended form that you see 99% of people doing at gyms.

[@dancinglight8411]

this position transfers most of the work away from the low back to the glutes and hamstrings. as long as the low back doesn't shift positions dramatically during a hip hinge, the mild flexion displayed in this video will reduce the work load on the low back. if you were to go into an extremely flexed position, or let the spine position change during the lift, it could be a game over.

[@a-a-ron7325]

Oh I see. Thanks guys, that makes alot of sense.

[@emointel321]

What he is doing is called “flexion moment”

[@mignonking5016]

I’m still here and in pain…Iv been seeing PRI practitioner for I think 9 months…went to optometrist that works w PRI… I sure wish I could chat with you to get your opinion on a few things that is going on…to maybe point me in the right direction! Any way that could be possible?

[@vacafuega]

Neal does Zoom consults, check his website and send him an email

[@mignonking5016]

@@vacafuega thank you…I will be looking into that!

[@valeries7291]

There is a problem with the volume, I cannot hear anything

[@madison1446]

Mumble Mumble Mumble . ... This episode look potentially better than the PRI? EPISODE; I wonder what they were saying!

[@marcusvrcosta]

Another amazing video! Please Neal, invest in a mic!! lol

[@NealHallinan]

It has a mic!!!! It’s just a big garage. Glad you enjoyed it. 👍

[@Mindfulintensity]

What would you recommend for someone who has one side of their spinal erectors always tight and rubs flared on that same side. I feel like the first example of opposing forces lmao

[@infiniteawareness69]

THANK YOU THANK YOU For the gnosis !

[@awakenedsoul]

Guess I'm not the only one who can never hear Neil

[@mbda1]

ugh, the audio is terrible. what happened?

[@wayneeligur7586]

your audio is way too llow can't hear it...even using 'boom-3d'.

[@kingofaikido]

Well, ok but how do you explain Anatoly's success with squeezing his shoulder blades at the top on his squat and his turned out feet, wide stance, etc. I think the turned out feet and wide stance has to do with something else but I'm not sure what it is yet. (Anatoly the champion lifter who does light comedy skits pretending to be a cleaner in the gym...he drinks Mr Muscle, the cleaning fluid for power?)

[@ericsalinas1839]

The cues would be much different for a sumo deadlift I would think.

[@NealHallinan]

Yes you are correct, but the point we are trying to make is that a sumo deadlift is not optimal for the individual that doesn't have to sumo deadlift. The leg external rotation/abduction being used in a sumo DL is essentially a PEC pattern (unless it is being done differently these days).

[@ericsalinas1839]

@@NealHallinanThere's lots of powerlifters that teach hips very close to the bar with extreme abduction. Always felt very off after with my sense of ground (grounding) completely gone.

[@cassieopia532]

I’m sure the content is fantastic, unfortunately, sound quality is poor.

[@anguskelly9655]

Or the British either!

[@cryptogymbro]

Please lift heavy with good technique first, if U can't practise all talks, 600 is pretty lightweight.

[@billybob1620]

You need microphones.. can’t hear you. Amazing content though I could tell the British guy was a serious athlete the way he had control over tucking his hips and articulating his thoracic versus his lumbar spine in the beginning of the video. Doing Jefferson curls also helped me learn to brace on both sides of my abs. Or more accurately realize that I wasn’t racing equally on both sides.