Nothing But a Hip-Hinge!

Nothing but a hip-hinge!

Here are a few of many hip-hinge variations:

1. Single-Leg Hip Lift

        2. Single-Leg Deadlift

        3. Trap Bar Deadlift

        4. Kettlebell Swing

        🔹The hip-hinge is the most fundamental movement pattern of the hips that everyone must perform properly.

        🔹”If you cannot master this sagittal plane movement, then you will compensate in another plane” – most likely spinal rotation. Which is not a motion we want to load our spine in.

        🔹In sum, if your hips don’t move – your lower back will.

        🔹Many people fear deadlifting. However, mastering the hip-hinge is a great way to prevent back pain simply because we are teaching the body to transfer force (or weight) with a neutral spine.


        🔹Strengthen the posterior chain (glutes/hamstrings).

        🔹Attempts to balance out anterior chain dominance (quadriceps).

        🔹Minimal stress on the knees/ankles.

        🔹Allows kinetic transfer of force from the lower body to the upper body.

Overall Goal:

        🔹Master posterior weight shift in an attempt to reduce spinal injuries while lifting objects during daily life.