OPAL Movement Therapy

09/04/2026

At OPAL, we believe good deadlifts start from the ground up. Literally. Which means we start on the ground with glute bridges!

Once you get good at glute bridges, then we progress to working on hip hinges with a bench or chair as a guide.

After we master that, we progress to hip hinges in space without a bench, possibly with a stick as a guide if needed.

Then we start to load the hip hinge with a kettlebell or dumbbells, which turns it into an RDL.

Once you get good at loaded RDLs, we practice deadlifts with a kettlebell.

Then we work on refining your form and gradually adding weight. Once you can do kettlebell deadlifts with 50 lbs. with good form, we are ready to start practicing hexbar deadlifts or transitioning to barbell RDLs and barbell deadlifts after that.

This is what we call a deadlift progression!! 🦵🔥

Need more help?💙
Schedule your FREE Discovery Call today! Tap the link in our bio or go to OPALMovementTherapy.com/contact-us📱💻✨

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09/04/2026

Here's clip from our recent IG live on all things deadlifts. Someone asked: What is ideal form for a deadlift? 🤔

Don't get Dr. Morgan started...If we're going to talk about deadlifts, then we have to talk about hip hinges.

Ideal form for a deadlift means:
▪️ Start standing upright with your ribs stacked over your pelvis and weight distributed in your whole foot.
▪️Hinge at the hips, bend at the knees and ankles and tap the weight on the floor.
▪️Push the floor away to stand up (instead of lifting the weight up with your back)

If you need more room in your hips to reach the ground, you can widen your stance a little.

Make sure you feel the work in the right places--i.e. your glutes and hamstrings!!!

Need more help? 💙
Book your FREE Discovery Call through the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨

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09/03/2026

"Dr. Evan is fantastic! I had never done a PT consultation before and I learned a lot about how I was compensating during workouts without realizing it.

He gave me a much better understanding of the chronic tightness and discomfort I have been experiencing and gave me practical changes I can actually use.

The entire OPAL team is also incredibly kind and welcoming. Dr. Morgan even called me before my appointment to see whether I had any questions or concerns, which says a lot about the level of care they provide.

Even if you are not injured, it's worth a visit because you will learn so much about your body and how to move better.

Dr. Evan is knowledgeable, thorough, patient, and very easy to talk to. I highly recommend booking with him or anyone from the OPAL team!"

Want to work with us?💙
Schedule your FREE Discovery Call and work with us anywhere in the world by clicking the link in our bio or visiting OPALMovementTherapy.com/contact-us 📱 ✨

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09/03/2026

Here's another question from the IG Live we did the other day on deadlifts: What muscles does the deadlift target?

Deadlifts are a compound movement, which means it works multiple muscles across multiple joints that are moving. Essentially--it's a full body movement.

The primary movers or primary muscles working in the deadlift are the glutes and hamstrings on the back of your body. When you hinge at the hips, bend at the knees and ankles, your glutes and hamstrings stretch or lengthen and they contract or shorten to return you to standing.

You're still working your core, upper body, back muscles, and calves during the deadlift, but the primary focus is on the glutes and hamstrings!

Stay tuned for Dr. Morgan covering the progression piece of this question later this week!

Need more help? 💙
Book your FREE Discovery Call through the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨

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09/02/2026

What's the difference between an RDL and a deadlift?🤔

RDLs, or Romanian deadlifts, are a deadlift variation where you do not touch the weight to the ground. It is basically a loaded hip hinge. You stand with the weight, hinge at the hips, and use the glutes and hamstrings to return to standing.

A deadlift is a progression of an RDL where you hinge at the hips, then bend at the knees and ankles to tap the weight the ground, and then return to standing. Our favorite way to remember the difference is that a deadlift has a "dead" stop at the bottom when the weight touches the ground, whereas with an RDL the weight never touches the ground.

Swipe to see a progression of a KB RDL to a single KB deadlift and double KB deadlift. Keep swiping to see the same progression but with a barbell from a barbell RDL to a barbell deadlift.

What do you like better, RDLs or deadlifts???

Need more help?💙
Schedule your FREE Discovery Call today! Tap the link in our bio or go to OPALMovementTherapy.com/contact-us📱💻✨

💙 Like if this was helpful
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09/02/2026

Do your split squats feel awkward or harder than they should??
Your setup could be the problem!

In our new YouTube video, Dr. Morgan breaks down how to set up your split squat, how your position can change depending on your goals, and gives form cues & helpful tips that will help you master the movement!

Whether you love split squats or love to hate them, give it a watch and let us know what you think! 💙

If split squats feel awkward, uncomfortable, or you’re not sure whe...

09/02/2026

If Dr. Morgan had a dollar for every time someone told her they have "tight hamstrings"... she'd probably retire. 😂

Here's how the conversation usually goes:

"My hamstrings are SO tight."

"So what do you do?"

"I stretch them every day."

"And?"

"...They're still tight."

Here's the thing: tight doesn't always mean short.

Sometimes what feels like a tight hamstring is actually your sciatic nerve asking for a little more mobility. Nerves don't respond well to long static stretches—they tend to do better with nerve glides.

Other times, your hamstrings really are working overtime because they're weak or they're never being loaded well. If every RDL turns into a low back exercise or your hamstring curls end in a cramp, your hamstrings might not be getting the training you think they are.

Instead of asking, "How can I stretch this more?" try asking:
▪️Is this muscle actually weak?
▪️Am I strengthening it with good technique? Is this the right load to start with?
▪️Could nerve tension be contributing to what I'm feeling?

The right answer isn't always more stretching. Sometimes it's better movement, better loading, and better nerve mobility.

Comment "HAMSTRING" and we'll send you a link to our YouTube video that explains this in more detail.

Need more help?💙
Book your FREE Discovery Call through the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨

⌨️ Drop a comment or question
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🌐 OPALMovementTherapy.com
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09/02/2026

A few weeks ago Dr. Morgan did an Instagram live on Deadlift Q&A. Here's a clip from the session where she explains the difference between RDLs and deadlifts.

RDLs, or Romanian deadlifts, are a form of deadlift where you do not touch the weight to the ground. It is basically a loaded hip hinge. You stand with the weight, hinge at the hips, and use the glutes and hamstrings to return to standing.

A deadlift is a progression of an RDL where you hinge at the hips, then bend at the knees and ankles to tap the weight to the ground, and then return to standing. Our favorite way to remember the difference is that a deadlift has a "dead" stop at the bottom when the weight touches the ground.

At OPAL, we like to get really good at both RDLs and deadlifts. We find that RDLs are harder for people to do well, and sometimes deadlifts are easier for them to grasp the form since they are more functional like when you pick an object up off the ground.

However, since the RDL or "loaded hip hinge" is a part of your deadlift, we ultimately want you to get really good at both RDLs and deadlifts.

Need more help? 💙
Book your FREE Discovery Call through the link in our bio or by going to OPALMovementTherapy.com/contact-us 📲💻✨

⌨️ Drop a comment or question
🌍 Share with the world
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📲 DM us for a FREE Discovery Call
🌐 OPALMovementTherapy.com
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09/01/2026

Welcome Ashley Riffe, SPT! 🎉💙

Ashley is joining the OPAL team for a 7-week clinical rotation as she works toward her Doctorate of Physical Therapy at Texas Woman's University.
Ashley grew up in Canton, Texas, where she played a variety of sports, including volleyball, basketball, tennis, and boxing. Her love for sports and staying active helped guide her toward a career in physical therapy. She studied Exercise Science at The University of Texas at Austin.

Ashley was exposed to physical therapy from an early age through her mom, who is also a physical therapist. She quickly saw how the profession combines physical health with the opportunity to build meaningful connections with people. Her passion for physical therapy continued to grow throughout college, ultimately leading her to pursue the profession herself.

Outside of PT, Ashley enjoys cooking, staying active, cheering on the Longhorns, and spending time with family and friends. She is always up for a new adventure and loves exploring all that Austin has to offer.

Swing by the office and say hey to Ashley and keep your eyes peeled for her upcoming free workshop AND free evaluations! 👀