What Is The Hip Hinge and Why Is It So Important?
This is one of the most important exercises for trainees to learn. No need to explain too much, use this video to do the job!
The Movement That Seems So Simple, But Isn’t
The hip hinge is the movement when the body bends downward and in half.
This is one of the most essential exercises for trainees to learn because improper form can lead to serious lower back injury.
This movement should be perfected before adding any additional load to the movement.
Therefore, developing the correct technique for this movement is a prerequisite to the execution of any of these exercises:
– Kettlebell swing
– Romanian Deadlift
– Barbell deadlift
It is also an important movement in our day-to-day lives, such as lifting things off the floor.
The hip hinge looks simple but many trainees’ have faulty bending patterns.
It’s crucial to:
1. Maintain a Neutral Spine
2. Keep the legs relaxed
For the hip hinge exercise, all you need is a wall and a dowel rod.
Stand about a foot away from the wall with the rod touching the body at three points:
1. The back of the head
2. Thoracic Spine (upper middle back)
3. Sacrum (right at the base of the spine)
Stand with feet at shoulder width, keep torso aligned and core contracted by tucking tailbone in and pulling navel towards the spine.
Bend at the hips and touch the wall with the buttocks, and make sure the dowel remains in contact with the three points at all times.
The dowel will help you maintain the awareness not to curve the back.
If you feel the stretch in your glutes and hamstring, you’re doing it right!
Reverse the movement once you feel a big stretch in the hamstrings.
In the beginning, the hamstrings may be tight and this may even be uncomfortable, but with the correct form & repetition, the muscles will loosen up and learn how to execute this movement easily and correctly.
Individuals with superior hamstring flexibility will be able to descend to mid-shin level. However, if you have a short or average hamstring do not try to imitate them! Bend only until you feel the stretch in the hamstrings.
The target muscles of the hip hinge are
(shown in the video in red)
– Gluteus Maximus
The stabilizer muscles are
– Spinal Erector
– Transversus abdominis
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