04/22/2025
Tuesday Trainer Tip: Mastering the Hip Hinge
The hip hinge is a fundamental movement pattern that many clients struggle with, but it’s essential for proper deadlifts, kettlebell swings, and back health. Here are some simple corrections to help you develop a proper hinge:
Common Problems with Hinging
Bending at the waist instead of the hips
Rounding the lower back
Not engaging the core
Knees bending too much (turning it into a squat)
Limited hamstring flexibility
Simple Corrections
Wall Touch Drill - Stand 6-8 inches from a wall, facing away. Touch your buttocks to the wall by sending the hips backward while maintaining a neutral spine. This creates immediate feedback.
Dowel Rod Alignment - Place a dowel rod or PVC pipe along your spine, making contact at three points: the back of the head, between the shoulder blades, and at the tailbone. Practice hinging while maintaining these three contact points.
Toe Touch Progressions - Start with legs wider than shoulder-width to reduce hamstring demand, then gradually bring feet closer as flexibility improves
Remember, patience is key! Many clients need consistent practice before this movement pattern becomes natural. Focus on quality over quantity and celebrate small improvements.
