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5 Pillars of Strength

Strength is for everyone.

A good house always has a solid foundation.  We believe in building a solid foundation by mastering five strength movements.  By mastering these basics, we lay the foundation for more complicated lifts, injury prevention and above all else, LIFE!  Because isn’t fitness about creating a more adventurous life?

Over the last five weeks we have shared with you the principles of how we build a client up, and build the foundation.  Each training session with our clients always includes all or most of the 5 Pillars, in some form or variation:

  • Hip Hinge
  • Pushing
  • Pulling
  • Squat
  • Loaded Carry

Let us help you learn to build your house.  Book your FREE assessment today!

The Hip Hinge

The hip hinge is a hip dominant movement, with minimal knee bend, focusing on the posterior chain strength while teaching to dissociate the hip from the lumbar spine.   We feel it’s the most important of all the movements because when mastered it can create a more expansive exercise tool box.  Every day we bend over to lift things, so learning to hinge your hips properly, will save you from injury and allow you to do more activities, safely.

Hip Hinge Progressions

  • Dowel Hip Hinge
  • Kettlebell Deadlift (1 or 2 Kettlebells)
    1. Kettlebell Swings
  • Trap Bar Deadlift
  • Barbell Deadlift

 

*We also progress to single leg deadlifts/hinges because it’s important to be able to move through each hip separately.

What can mastering the hip hinge do for you?

  • Teach you to bend over properly without using your back
  • Strengthen the glutes and hamstrings that become weak from sitting too much