Are You Hip Hinging Properly? Test It Out!
By Coach Elise Perez
The hip hinge is one of the most functional movement patterns as well as the most forgotten. When it comes to training longevity developing and ultimately mastering this movement pattern is a must.
The hip hinge helps you perform essential and daily activities like picking things up off the ground. It also aids in keeping the hips mobile and strengthens the muscles that can help prevent lower back pain.
You will frequently find that hip hinge exercises, such as the deadlift, end up looking much more like a squat pattern (knee dominant). Or hinge movements may be avoided altogether due to fear of causing or worsening an injury.
Therefore we must reintroduce and redevelop this pattern.
Here are 3 coaching drills we can use to understand how this movement should "look" and "feel" before we begin to add load.
#1 Wall Hip Hinge
This is a simple drill that grooves the hip hinge pattern and can spark a light bulb moment for those who tend to squat their hinges.
Set up one foot away from the wall and find your deadlift stance; feet hip width apart, toes out slightly. Initiate the motion at the hips by driving your hips back towards the wall, making contact with your butt on the wall. Aim to keep a neutral spine every time you send your hips back.
#2 PVC Hip Hinge
Use this drill to help understand how to move the body through the proper movement pattern.
The PVC makes contact with 3 different points on the body: Head, upper back, tail bone. Of one of these 3 points leave the PVC pipe, you know you are out of position.
Once this is mastered and your hamstrings begin to feel activated, it's onto the next drill!
#3 Banded Hip Hinge
This drill is great for learning "how" to create constant tension during any hip hinge pattern.
Place a thick resistance band hip height around a rig or any stable object. Step inside the band, placing it right on the hip creases. Drive hips back towards the rig, until you feel your hamstrings. Stand up by pushing your feet into the floor and squeezing your glutes as you lock your hips out at the top.
Using the band as feedback will help that mind to muscle connection with the hips, hamstrings, and glutes.
The more those muscles all remain activated through a loaded movement, the less other areas will try to take over.