Hip Hinge

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Hip hinge

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How to practice the Hip Hinge & what are the benefits of learning this movement ?⁣ • ⁣ • Ok ... this might seem a little boring but it’s a fundamental basic movement that should be learnt from the get go and its not spoken about enough ! ⁣ • ⁣ • What is a hip hinge ?⁣ • The hip hinge is a movement that happens at the hips and it’s what will help you with exercises like the deadlift, RDL & kettle bell swing for example you even hinge over for a T bar row, can you see how beneficial it is to learn it now?⁣ • ⁣ • It’s the way we should pick up the laundry basket up at home, pick up boxes if we are moving house etc There are many benefits, not just in the gym. ⁣ • ⁣ • 2 ways you can practice: ⁣ • ▫️ A PVC pipe or something similar ⁣ • ▫️ Simply against a wall (last bit of the vid

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TRAIN YOUR HIP HINGE⁣👇🏼 ⁣ The HIP HINGE is a critical component to movement sequencing in forward bending. An efficient hinge allows the hip rotators and hamstrings to lengthen under contraction, doing the majority of the work, to allow the trunk to move towards the floor.⁣ ⁣ After a back injury, this motion can be inhibited due to fear, weakness, pain, or other reasons. It also be impacted after something like a hamstring strain/tendinopathy, hip labrum tears/glute pain, and even knee surger...

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✅ . WHICH joint is going through the MOST flexion? . 1️⃣ SQUAT- KNEE is going through most flexion (quads, hamstrings and glutes) . 2️⃣ HIP HINGE- HIP is going through most flexion(think deadlift, RDL, etc)- (hamstrings and glutes) . #workoutroutine #lowerbackpainrelief #deepcore #athomeworkouts #dumbbellworkout #postpartumfitness #pelvicfloorexercises #coreworkout #abroutine #lowerbackpain #lowerabs #postpartumcore #pelvicfloormuscles #formcues #squattips

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ahhh the good old hip hinge!

here are three ways you can practice your hip hinge:

1. Use a PVC pipe!

👉 three points of contact here throughout! if one disconnects, it’s likely that you’re not keeping a neutral spine or going too far down.

2. Use a band!

👉 ever hear someone tell you to think of somebody pulling your hips backwards as you deadlift? this helps you visualize/experience that! the band pulls the hips back, you will stop when hips stop moving backwards, and then drive forward into hip extension. be careful not to over extend.

3. Use a wall!

👉 grab some weights, drive those hips backwards and stop when you’ve hit the wall! this one takes some playing around with. if you’re too far, you’ll never hit the wall, and if you’re too close you’ll hit the wall in .2 seconds. t

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The Hip Hinge is one of the seven functional movements that the body performs on a daily basis. It is also one of the most effective ways of building lower body strength. It is a staple in deadlifts and any activity that has explosive movements like lifting and sprinting 🏋🏾‍♀️

‼️One of the most common mistakes for a lot of people is learning how to move their hips without flexing their lower back and causing a lower back injury.

✅The goal is to have your spine stay neutral throughout the entire movement. If you have this problem, watch this video to progress to the hip hinge.

If you don’t have a PVC pipe in your gym, you can improvise with the piece of equipment that I’m using or use a Swifter and practice at home.

💬 What is your main problem area with deadlifts?

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This is a catalogue of hip hinge exercises that you can do once you have mastered the technique. Kettlebell swings also counts as one of these exercises (not featured). If you are serious about building those muscles and lower body strength, add one of these exercises to your training programme.

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How to Master your Romanian Deadlift

The #1 tip to perform the RDL correctly is to hinge at the hips and push your glutes back, not bending at the waist!

Here are some cues to help you master the hip hinge and nail this exercise:
• hinge at hips and push glutes back until you’ve reached maximal hip flexion
• soft knee bend
• keep bar close to body
• maintain neutral head + spine (don’t look at yourself in the mirror!)

Save if this was helpful🤍 What tips do you want to see next?

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How to Master Your Romanian Deadlift

Bending over can be hard after back injury due to fear and pain. Hip hinging is a critical component to accompany bending over and can be used with squats and deadlifts.
• These simple steps are designed to gradually get to full range of motion, adding weight as able.
• Be sure to save this when you need it!

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Good morning hip hinge & lunge

• This exercise combines two exercises that focus on strengthening the Gluteus maximus. The first part is the Good Morning or Hip Hinge. The second part is the Rear lunge.

Performing the exercises on one leg increases the load significantly on many stabilizers, among them the Gluteus medius and the other stabilizing muscles in the pelvis. In addition, working on one leg challenges the core muscles and the balance system.

• 1. The first part is the Good Morning or Hip Hinge.

The movement is made through the hip joint. The gluteus maximus is the agonist and the hamstrings help it in hip extension.

Learning how to perform hip hinge exercises correctly will radically improve your strength, performance and reduce your potential for exercise injuries.

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✨Struggling how to hip hinge during your RDLs? #homeworkouts #glutesworkouts