Hips too high during the set up in a deadlift: which correction is advised?

• A. Raise the hips even higher to align shoulders over bar.
• B. Lower the hips to move the shoulders over, or slightly in front of, the bar.
• C. Keep hips at the same height and adjust grip.
• D. Move the bar forward.

Answer: (B)

In a deadlift setup, the bar should sit over the mid-foot with the hips tucked enough to allow a proper hip hinge and a neutral spine, so the shoulders end up over or slightly in front of the bar. When the hips are too high, the torso is too upright and the shoulders align behind the bar, making it harder to maintain a strong hinge and engage the hips and glutes effectively. Lowering the hips shifts the pelvis back just enough and lets the chest stay tall, bringing the shoulders into the correct position over or slightly in front of the bar. This creates a more efficient, safe starting position with a near-vertical bar path and reduced strain on the lower back. Use cues like “hips back and down,” “chest up,” and “bar over mid-foot” to lock this in.