Fitness Tip: Learning the Hip Hinge Movement

Last week I wrote about the importance of being safe while shoveling. Learning the proper form of a hip hinge will help make this happen. Its one of the fundamental movements in most strength programs, as well as one of the most effective ways to building lower body strength.


A big problem a lot of people get into is figuring out how to get the hips to move without getting the low back to flex along with it. The lumbopelvic dissociation is a common limiting factor, but a major one to overcome if you want to lift weight off the ground safely.


The hip hinge is essentially limiting the movement potential of the entire system to having all flexion and extension drive from the hip joint. The goal is to have the spine stay neutral throughout the entire movement.


How to master the Hip Hinge (see pictures below):

  1. Train your core! Not crunches or sit-ups. Im talking about simple core staple exercises: Dead Bug, Planks, Bird Dogs, really any core exercise that trains core stability and NOT flexion.

  2. Stand tall, neutral spine, core engaged, chest up, shoulders back and feet positioned about shoulder width apart.

  3. Soften or unlock your knees.

  4. Push your knees out.

  5. Send your hips back as far as possible, while keeping them as high as possible.

  6. Keep your back flat and your neck neutral.

  7. If using a barbell, keep the bar close to your body.

  8. Keep weight in your heels/mid foot.

  9. Push through your heels/mid foot and stand up tall

  10. Finish movement by standing tall back to starting position while squeeze glutes.


Yours in health & wellness ~ Kelli Mokeler, Fitness Director

 

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