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.
Benefits:
????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.
