Post written by Dustin Yantzi, Strength and Conditioning Coach | Personal Trainer
Exercise is more than just building muscle and losing weight. It also should be functional for life, so that your health isn’t holding you back from doing the things you love to do as you get older.
That’s why mastering all of the various fundamental movement patterns is extremely important.
In this post, I’m going to focus on a critical movement called the Hip Hinge.
In real life terms, Hip Hinge is lifting things up and putting things down. If done incorrectly, it can lead to chronic low back pain.
No matter what your age, mastering the hip hinge must be a priority. Bad hip hinging in the gym and in life can prevent you from being able to live the long and healthy life you want.
Below is a video where I illustrate four examples of the Hip Hinge. I’ve also included descriptions of each example.
Upper left – LIFTING BOX
This is a hip hinge everyone does. This is why it’s so important to be able to execute correctly to prevent back injury now or later in life.
Upper Right – SUPINE GLUTE BRIDGE ISOMETRIC HOLD
Most people live in extension and have an anterior pelvic tilt. This means you most likely have weak glutes and/or can’t fully activate them. Before you lift your hips you need to set your brace and get neutral. You do this by starting with a hard exhale to get your ribs down and slightly tucking your tailbone. Maintain this throughout the movement. Also make sure you’re pushing through the ground with a full foot spreading weight on your big toe, little toe, and heal evenly. YOU SHOULD GET MUCH MORE GLUTE ACTIVATION!
Lower Left – PVC PIPE HIP HINGE
This is a must to master before any dead lift variation to ensure you’re not lifting the weight with only your back. The point of this drill is to teach neutral posture and to make sure your spine is moving as one. You’re doing this right if you can maintain the 3 points of contact– head, mid back, and tailbone–with very little space between your low back . No BANANA BACKS! The pvc pipe gives you feedback if you’re doing it correctly or not.
LOWER RIGHT- TRAP BAR DEADLIFT
Do you want to lose weight, gain muscle, run faster, or become more resilient? This exercise will help with all of those things. Make sure to MASTER THE BASICS before trying this exercise out.
If you have any questions or comments, please comment below or give us a call at 913-481-7594.