Learning How To Hinge
The hip hinge (in my opinion) is the most important and powerful movement pattern humans need to perform properly. Generally speaking, it is any flexion/extension movement originating at the hips where there is a optimal posterior weight shift.
Any time we bend down to pick something up, sit down and get up from a chair, bend over to brush our teeth, etc. we (should be) hip hinging. Transfer this movement to strength training and some related lifts include deadlifts, power cleans, box squats, good mornings and kettle bell swings.
Sadly, most people find this basic pattern of a healthy lifestyle difficult to master. The issues arise from poor hip mobility, tight hamstrings, a weak posterior chain, and no stability. The end result is people bending over with rounded backs hundreds of times a day and over 80% of Americans suffering from some sort of back pain.
This can all be corrected if we start learning how to move properly and start “patterning” or engraining the hip hinge correctly. The hinge is simply achieved by pushing your butt back.
The Wall Drill:
[youtube=http://www.youtube.com/watch?v=lfK1-6q8tXY]
1. Stand next to a wall facing away. Hinge so your butt touches the wall. Step about six inches from the wall and repeat the butt touch. (Your back should stay flat)
2. Now, simply move an inch or two more and repeat. Keep doing this: touch the wall and scoot out a little more until you can no longer prevent your back from going into flexion.
The Dowel Drill:
[youtube=http://www.youtube.com/watch?v=s3fR7n-k6Qs]
To perform this exercise, place a dowel along your back so there are three points of contact: the back of your head, the upper back, and the sacrum. From there, with your feet shoulder width apart and toes pointed slightly outward, sit back with the hips, all the while maintaining contact at the three points. If you ever lose contact, you're doing the movement incorrectly and you should start over.
Load the movement:
Once you have the wall and dowel drills perfected we can start to load the movement pattern. Do not let form break down here. Make sure the individual performs the hip hinge with a controlled tempo on the eccentric phase of the hinge. ( Pretend like you are a rubber band or a bow and arrow) The more you can prime the hamstrings and glutes the more powerful the “snap”. When you feel your hamstrings burning you know you have it right. Once you are in that position, snap your hips forward and clench your glutes. (the getting shot in the ass analogy usually works here).
The bottom line is by teaching our clients how to properly hip hinge we will be sparing their backs and alleviating perhaps hundreds of subsequent flexion moments throughout the day. Remember, no amount of moist heat packs and massage therapy will make up for crappy movement patterns on a daily basis. Learning How To Hinge
Learning How To Hinge
The hip hinge (in my opinion) is the most important and powerful movement pattern humans need to perform properly. Generally speaking, it is any flexion/extension movement originating at the hips where there is a optimal posterior weight shift.
Any time we bend down to pick something up, sit down and get up from a chair, bend over to brush our teeth, etc. we (should be) hip hinging. Transfer this movement to strength training and some related lifts include deadlifts, power cleans, box squats, good mornings and kettle bell swings.
Sadly, most people find this basic pattern of a healthy lifestyle difficult to master. The issues arise from poor hip mobility, tight hamstrings, a weak posterior chain, and no stability. The end result is people bending over with rounded backs hundreds of times a day and over 80% of Americans suffering from some sort of back pain.
This can all be corrected if we start learning how to move properly and start “patterning” or engraining the hip hinge correctly. The hinge is simply achieved by pushing your butt back.
The Wall Drill:
[youtube=http://www.youtube.com/watch?v=lfK1-6q8tXY]
1. Stand next to a wall facing away. Hinge so your butt touches the wall. Step about six inches from the wall and repeat the butt touch. (Your back should stay flat)
2. Now, simply move an inch or two more and repeat. Keep doing this: touch the wall and scoot out a little more until you can no longer prevent your back from going into flexion.
The Dowel Drill:
[youtube=http://www.youtube.com/watch?v=s3fR7n-k6Qs]
To perform this exercise, place a dowel along your back so there are three points of contact: the back of your head, the upper back, and the sacrum. From there, with your feet shoulder width apart and toes pointed slightly outward, sit back with the hips, all the while maintaining contact at the three points. If you ever lose contact, you're doing the movement incorrectly and you should start over.
Load the movement:
Once you have the wall and dowel drills perfected we can start to load the movement pattern. Do not let form break down here. Make sure the individual performs the hip hinge with a controlled tempo on the eccentric phase of the hinge. ( Pretend like you are a rubber band or a bow and arrow) The more you can prime the hamstrings and glutes the more powerful the “snap”. When you feel your hamstrings burning you know you have it right. Once you are in that position, snap your hips forward and clench your glutes. (the getting shot in the ass analogy usually works here).
The bottom line is by teaching our clients how to properly hip hinge we will be sparing their backs and alleviating perhaps hundreds of subsequent flexion moments throughout the day. Remember, no amount of moist heat packs and massage therapy will make up for crappy movement patterns on a daily basis.