Crossfit Trainer Practice Test Level 1

What cues are helpful for correcting 'muted hips' in a push press?

1. Encourage neutral spine

2. Encourage pushing hips back slightly

3. Speed up the dip

4. Reduce shoulder height

The correct answer is: Encourage pushing hips back slightly

In the context of correcting 'muted hips' in a push press, encouraging a slight push back of the hips is crucial. Muted hips often indicate that the lifter is not utilizing the full range of motion in their hips, which can lead to inefficiency and reduced power in the lift. By encouraging the lifter to push their hips back slightly during the dip phase, it allows them to engage their posterior chain more effectively. This engagement not only stabilizes the lift but also creates a stronger base to drive the weight overhead. When the hips are muted, it often means the lifter is relying too much on their shoulders to push the weight rather than utilizing the strength of their legs and hips. By pushing the hips back, the lifter can achieve a deeper dip, thereby enhancing the transfer of energy from the legs to the barbell during the push press. Encouraging a neutral spine, speeding up the dip, or reducing shoulder height do not directly address the issue of muted hips. While these cues can have merit in other contexts or lifts, focusing on the hip movement is essential for correcting the fundamental problem at hand. The goal is to ensure that the hips are engaged properly to facilitate a powerful lift that efficiently utilizes the entire body.