The Rib-Hip Gap Distortion Principle: A Hidden Threat to Athletes and Coaches
As coaches and trainers, we’re constantly looking for ways to optimize performance, prevent injury, and ensure our athletes perform at their peak. Yet, there’s a subtle biomechanical principle many overlook—one that can be the difference between a thriving career and a devastating injury. Enter the Rib-Hip Gap Distortion Principle. this concept is from the RPR Reflexive Performance System.
This principle highlights a critical biomechanical phenomenon: the measurable space between the bottom rib and the top of the hip bone. In healthy individuals, this gap is typically about four finger-widths. For taller athletes, such as a 6-foot-5 hockey player, the gap may extend to five finger-widths. However, when compensatory patterns—such as muscle imbalances or joint dysfunctions—arise, this gap can shrink dramatically, sometimes disappearing altogether.
What does this mean? A narrowing or loss of the rib-hip gap is often a visible sign of deeper issues: poor movement patterns, over-reliance on certain muscle groups, and faulty core engagement strategies. Left unchecked, these compensations place tremendous strain on the body, increasing the risk of injury, reducing performance, and sometimes even causing long-term structural damage.
A Cautionary Tale
Let me share the story of a professional NHL player I worked with—a 6-foot-5 athlete earning $25 million. When we began working together one summer, he had an ideal rib-hip gap of five fingers. His training focused on proper training mechanics, ensuring he could maintain his optimal movement patterns. These methods include (Toe Glute Reflex Sequencing Principle, Performance Pattern cycling, the Yuri, Triphasic Triple Stack, and The Goat Performance Drill)
Unfortunately, things went awry when he returned to his team. The coaching staff emphasized core bracing techniques even during skating—a method that, while well-intentioned, fundamentally altered his movement mechanics. Over the months, I watched his skating pattern deteriorate on TV. His hip extension was no longer initiated by his glutes but instead by his lower back.
I reached out to warn him. “You’ve lost your glute extension pattern and developed a QL (quadratus lumborum) pattern of hip extension,” I told him. I urged him to address it immediately. He agreed but delayed taking action.
Two weeks later, disaster struck. He blew out a disc in his back.
When I saw him after the injury, his rib-hip gap had disappeared entirely. The space that once accommodated five fingers now allowed for none—his bottom rib was practically tucked inside his hip bone. He had lost two inches in height due to the compression in his spine.
The Lessons for Coaches
This story isn’t just a cautionary tale—it’s a wake-up call. The Rib-Hip Gap Distortion Principle underscores how compensatory patterns don’t just affect performance; they set the stage for catastrophic injuries.
Here’s what coaches need to know:
- Compensation Has a Cascading Effect
When one muscle group becomes dysfunctional, the body compensates by overloading other areas. For example, when the glutes fail to extend the hip, the lower back takes over—a pattern that significantly increases the risk of back injuries. - Rib-Hip Gap as a Diagnostic Tool
Measuring the rib-hip gap is a quick and effective way to identify potential dysfunctions. A healthy gap of four fingers (or more for taller individuals) indicates balanced biomechanics. A narrowing gap signals compensation patterns and should prompt immediate corrective action. - Core Bracing Misuse
Overemphasis on core bracing, especially in dynamic sports like hockey, can create rigidity and distort natural movement patterns. Teach athletes how to stabilize effectively without sacrificing mobility and fluidity. - Prevention is Key
Address compensations early. Whether through functional movement screening, corrective exercises, or manual therapy, restoring balance before it becomes a crisis is critical.
Why This Matters
Athletes’ bodies are finely tuned machines, and even small imbalances can have outsized effects. As coaches, we have a responsibility to identify these issues before they escalate. By paying attention to the Rib-Hip Gap Distortion Principle, we can help our athletes maintain optimal performance, avoid career-ending injuries, and ensure they reach their full potential.
Taking Action
Start incorporating the rib-hip gap measurement into your assessments today. Don’t wait for an injury to show up on your radar. By addressing these issues early, you’ll not only protect your athletes but also enhance their performance on the field, court, or rink.
The Rib-Hip Gap Distortion Principle is more than a diagnostic tool—it’s a pathway to better training, safer movement, and longer careers. Let’s use it to transform how we train and protect our athletes.
The action to take to address the problem is the Rib-Hip Gap De-Compression Method
- Snider, V., & Wilkerson, G. (2013). Core stability and lower extremity injury risk. LER Magazine. Retrieved from https://lermagazine.com/article/core-stability-and-lower-extremity-injury-risk
- Cupples, Z. (2024). The Last Ribcage Post You’ll Ever Need. ZacCupples.com. Retrieved from https://zaccupples.com/ribcage-101/
- Ahmadi, S., Esmaeilzadeh, S., Nourshahi, M., & Shojaedin, S. S. (2023). The effects of core stabilization exercises on the neuromuscular function of athletes after anterior cruciate ligament reconstruction. Scientific Reports, 13(1), 2126. https://doi.org/10.1038/s41598-023-29126-6
- Bedi, A., & Kelly, B. T. (2021). Hip and Groin Injury Prevention in Elite Athletes and Team Sport. Sports Medicine – Open, 7(1), 6. https://doi.org/10.1186/s40798-020-00293-4
