The hip hinge is one of the most fundamental movement patterns and can be very powerful. It translates to the simple efforts of picking up loads, sitting and standing, and to the more rigorous activities such as jumping, bounding, sprinting, and barbell lifts. It is the foundational cornerstone for most kettlebell movements.
A good hip hinge will recruit a stable core cylinder, strengthening the back, shoulders, hips, legs, and feet .
It helps share the load on the back. A hip hinge is basically is keeping your spine straight while moving the hips backward or forward as you lower down or come back up straight.
See below for a functional example of using the hip hinge when lifting a laundry basket.
Basic Movement
- Feet shoulder width apart, flat footed.
- Push backwards always move first.
- Keep spine neutral.
- Neck is neutral to a slightly extended position.
- Eyes gaze forward toward a distant horizon line.
- Shoulders higher than hips.
- Hips stay above knees.
- Knees track to middle toes.
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