Hip Hinge in
the Safety Zone
The hip hinge drill is a basic movement pattern that can
be modified into the deadlift, squat & kettlebell swing. The hip hinge emphasizes the posterior chain glutes &
hamstrings instead of the muscles of the lower back. This is important because
it shifts resistance from the lumbar spine to the hp because they're much
stronger than the smaller, less powerful muscles that support the spine, the
muscles of the legs and hips are better suited for lifting.
The hip hinge movement pattern involves a creasing at the hips and the buttocks being pushed backwards with
a flat strong back. This is one of the most essential exercises to learn
because improper form can lead to serious lower back injury. This movement
should be perfected before adding any additional loads.
All hip hinge exercises heavily target the buttocks (glute
muscles) & the hamstring muscles.
How to perform:
·
Stand with your feet
hip-width apart, feet pointing straight ahead with a little more weight on your heels to help activate the
glues with a slight bend in your knees.
·
Keeping your back
straight and core engaged, push your butt back liking you are going to sit in a
chair & hinge forward at your hips. You can place a dowel
with contact points of your head, shoulders & lower spine to kinetically
teach yourself what it feels like to keep your back straight with head looking
straight ahead.
·
Stop when you feel a
stretch in your hamstrings and glutes. Depending on your level of flexibility’
·
Squeeze your glutes
(you may want a small ball or a pillow to squeeze placed above your knees to
help activate your glutes & placing more weight on your heels to help
activate your glutes to fire first bringing your hips forward, reverse the hip
hinge to return to a standing position.
Benefits of Hip Hinge Exercises:
·
Injury prevention: Improper movement patterns, especially those associated with
bending forward, can lead to back pain and injury. By learning to properly
hinge you’re reinforcing healthy, natural movement patterns & teaches you
how to lift & carry objects safely.
·
Functional fitness: The hip hinge is the foundation of countless functional fitness exercises, including
the squat, the deadlift
& kettlebell swing the foundation for other kettlebell exercises such as presses
& snatch It’s important to master the hip hinge for safe lifting for daily activities
& athletic performance.
·
Glute engagement: As a society plagued by dead butt syndrome from sitting to much &
lack of moving throughout the day. Well-developed glute muscles is required for
safe lifting & help correct flat glutes
Mastery
Coach Kettlebell Lady Leanne is available for coaching to accelerate your
health, fitness & relationships that maybe holding you back from living
your life to the fullest. I am also available for individual & group
instruction. The first appointment is a complementary strategy time to see what
is going to be your best fit. To get
started please leave me a message. To your continued success!
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