A Complete Guide to the Hip Hinge

This video interview with Tony Gentilcore explains the importance of a proper hip hinge and teaches you how to fix common mistakes.

The hip hinge is a foundational movement pattern that everyone needs to master.

Think about it: as you're reading this, there's a good chance your butt is planted on a seat of some sort. Eventually, you're going to stand up, only to  find another garden (seat) in which to plant your butt once again!

To make this simple action happen, you need to hip hinge. But unfortunately, we see people round their back and use other bad habits to get into these positions.

In the video above, I talk through the the nitty-gritty of the hip hinge with legendary stength coach Tony Gentilcore.

After watching this video, you should undestand what the hip hinge is, common mistakes and how to fix them. The result will be increased strength and power in athletic movements, improved form on lifts and generally better health.

Here are the key points discussed in the video:

  1. Own the bodyweight hip bridge on the floor.

  2. The key is to hinge from the hip as opposed to the low back. Avoid lumbar (low back) hyperextension; your back will thank your later.

  3. Stand a few inches from a wall and bend at the hip in a fashion similar to the hip bridge. Picture a hip check in hockey without rounding/bending your lower back.

  4. When the standing bodyweight Hip Hinge has become second nature, add a basic loading strategy.

  5. Finally, your Deadlift will look like one performed by Tony Gentilcore!

Extras:

Before you say anything about the sound, I know! But even though we had technical difficulties, I thought some of this info was cool, light,and interesting. So just stretch your ear a little more, go sit in a quiet room, and listen to Tony G and me shoot the breeze and compare weightliftng/powerlifting accessories to ladies' fashion accessories.

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Photo Credit: Getty Images // Thinkstock

Topics: STRETCHING | DEADLIFT | EXERCISING | MOBILITY | POWER | LOWER BACK | LOW BACK | HIP MUSCLES | LUMBAR | HIP