The Hip Hinge

Hip Hinge is the proper bending motion. It is simple until our body adapts to a different movement pattern. Then we have to work to reset the proper motion and practice to keep it perfect. The following are my favorite exercises to keep the hip hinge motion perfect. Link to video guide.

Assisted Hip Hinge Squat

Keeping the head, upper back, and lower back against a dowel will keep the hip hinge form perfect. Push the butt back while bending the hips. Lower the hips towards the floor. Return to the standing position. Start with 5 reps. Try to keep the exact form.  Work up to 3 sets of 10 reps with controlled form. A broom handle makes a great dowel as well.

hip hinge portland
Hip hinge squat

Bodyweight Squat

This exercise is done to perfect the assisted motion learned above. With the bodyweight squat, you will need control of keeping the chest tall, the back flat, and the hip bent. The motions will be the same as above. Have a good starting position. Push the butt back while bending the hips. Keep the head, upper back, and hips in a slight line like the stick is on the back. Lower the squat to a comfortable level. Squat depth should advance to the bottom at the same height as the knees. Work to the point you can perform 3 sets of 10.

Kettlebell Deadlift

This exercises is a step up from the body weight squat. The form is very similar, with just a few changes. You will need to be careful to not add too much weight too fast. First place the weight you are lifting between the feet about the level of your big toes. Keep a shoulder width stance or just slightly wider. Imagine the stick is on your back from the assisted hip hinge exercise. As you bend keep the back straight, push the butt back and hinge at the hips. Keep the knees straight until the back of the legs feels a big stretch. You will find that you are bent much father forward. Bend the knees and reach for the weight, keeping the back straight still.

Kettlebell deadlift
Kettlebell swing

Kettlebell Swing

The final hip hinge progression is the Kettlebell Swing. It is the most complex movement, but it can be made simple. Start with the kettlebell about 12 inches in front of your foot position. The feet should be wider than shoulder-width. Perform the same motion as the deadlift to reach the weight (refer to the paragraph above.) You will be reaching forward to grasp the weight with both hands.
 
There are two steps to lifting the weight. Lifting the weight should be an increasing pull with the legs, butt, and back working together. The first step is to pull the weight up and swing it towards you. Let it pass under the pelvis so your arms contact the pelvis near the crease of the legs. The hips will be hinged and the body is in a forward-leaning position. The second step is to stand tall while pushing the hips forward to a tall straight posture. The weight is thrust from the position under the pelvis with the arms extended. The weight will raise to about chest height with arms out straight with the correct thrust force. Control the weight back down with resistance in the arms, keep them straight. Return to the under pelvis position and thrust it back to the chest height position.

Do this work carefully and follow the youtube video instructions. Use the lowest weight possible while learning the motions. Build up a tolerance for more weight. Core strengthening is also helpful. Check out core exercises here. Happy hip hinging and have a healthy back!