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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