Wednesday, January 09, 2019
Everyone performs some type of hinge throughout their everyday lives. This is a movement we should know how to perform correctly. Whether we are bending over to pick something up, sitting down to use the restroom, or closing the car door when we are trying to bring all the groceries inside in one trip, we are performing a hinge.
Despite how common this movement is, most people don’t perform it correctly. Given that it is a functional movement, the gym is the ideal place to perfect it.
The Hip Hinge is flexion or extension originating at the hips that involves a posterior weight shift. As you perform this movement, you maintain a neutral spine and bend at the hips with a slight bend in the knees. There are multiple progressions you can work through to master this movement. The progression of cable pull throughs, hinging to a wall, Romanian dead lifts (RDLs) and kettlebell swings is what I prefer to use when teaching new clients this movement. We then conclude with the deadlift, after the client has learned how to properly hinge. By being able to properly execute the hinge, it will allow you to be efficient at deadlifting, and able to pull more weight off of the ground.
Cable Pull Through:
Hinging to a Wall:
If you’ve been performing any of these more advance movements without properly knowing how to hinge, then you’ve put yourself in a position to get injured. By learning the hinge in its simplest form, you can then move safely and efficiently during the more complex and dynamic movements and pick up heavier weight off the ground. Because the hinge can be difficult to grasp, do not be afraid to back off and start at the beginning of the progression laid out above. A lot of power can be created through the hips, and if you learn how to move correctly, it can not only make it easier for you in the gym but also in everyday life.
- Dennis Forrest