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23 comments
Hey Omar, I hope you can answer my question.
If somebody has a knee injury, would it be ok to work around the injury and perform two hip dominant lower body workouts per week? So instead of squats and direct quad work could you do all posterior chain work for a while?
Hi Omar, I think I'm knee dominant. I also do legs twice a week, Monday high bar squat + SLDL and Thursday conventional deadlift + front squats. Is that balanced? Or should I work in some of the other exercises on the whiteboard? Thanks for your help.
I should have qualified by saying that the sumo deadlift has DIFFERENT positions (a more upright torso position or more like a traditional conventional) and that deadlifts by nature are more hip dominant- the sumo leans more towards knee (when your torso is more upright). The issue is DEPTH for the high bar, you break WAY past parallel and muscles like your hip flexors need to be VERY strong.
Ask Eliot
Hip dominate. Front squat and sumo dl ate bad….but working on them. Side note- i preordered a tank from you and will video my deadlift in it! Rawr!
I find I'm more hip dominant, my conventional deadlift is amazing in comparison to all my other lifts, however whenever I squat, I always squat low bar, which is why I've added in front squats in order to help with that vertical torso, and I'm making some pretty good gains on the front squat. It's just I have a tendency to angle my torso.
We need more pie charts Omar!
Omar I disagree that knee dominant movements should be as strong as hip dominant movements, the musculature surrounding the hip that is involved in external rotation and extension are by design bigger, stronger, and at a better mechanical advantage, this dominance becomes more clear when you watch elite raw powerlifters, every single one of the record holders squats wide low bar, also there is more knee flexion in conventional than sumo, vertical shins conventional is a stiff legged deadlift.
hey omar i have a really important question pertaining to my person goals that has to do with this topic. I'm a basketball player who really wants to focus on explosion and increasing my vertical jump, should i focus more on the 'knee' lifts or focus more on hip strength? thanks
Omar, can you do a video addressing how to approach leg training with a bad lower back and knees?
Hey Omar !! I have a question, I've recently swapped to both high bar as sumo deadlifts because of lower back pain. SoOo I would I like to do how I work on hip dominat exercise without stressing the back ?? Thanks
Omar, I am 6'3 205 lbs ~10%bf. I have been training for 5+ years but can hardly train my legs at all (or do deadlifts) due to lower back pain and an old knee surgery. My squat and deadlift are ridiculously weak, well below what average males should be able to do. Every time I try and reintroduce my leg and deadlift training I re-aggravate injuries and end up taking 0 steps forward and 2 steps back. I can't even implement light training to try and start from the ground up. Any advice??
Dammit! I'm undoubtedly knee dominant 😛 I only do high bar squats and sumo deadlifts… I gotta get on those low bar squats and conventional deadlifts!
“A wise tribal elder told a story to his grandson one evening by the fire. ‘Inside me, there is a fight raging between two wolves. One wolf is anger, bitterness, self-pity, jealousy, and sorrow. The other wolf is love, faith, hope, peace, forgiveness, and joy. Both wolves are strong, and they battle fiercely – not just in me, but in everyone, even you.’
The young boy thought for a moment and asked, ‘Grandfather, which wolf will win?’
The wise elder replied, ‘The one you feed.’”- Cherokee
Solid advice.
Usually "skinny" lifters are more knee dominant and lifters with wider body are more hip dominant.
Great info, thanks chef
Good video!
Excellent video. I've always been much more of a hip guy, I've never head issues with lockout on my deadlift, if I can pick it 6 inches off the ground I can finish the rep. But I much prefer high bar squat, cos I feel by doing low bar I'm somewhat cheating myself by not going ATG.
I sincerely owe you an apology dude when I see you in Elliot's video I dismisses you as a dumbass you sir know your stuff
Okay, I'm giving in, subbed 🙂 great video
Sprinters are infact hip-dominant, they are only knee dominant during the acceleration process. However sprinters are even though hip dominant, very balanced in the end, kind of the way humans are built to be(well balanced but slightly more hip dominant).
I'm definitely more hip dominant than knee dominant
not important but i feel like it should be "tibia". anyway, really good content. thx.