Hip hinging is a movement you are required to do every day. Many people struggle to perform this movement correctly.
The video on the left highlights several mistakes you often see. I intentionally didn’t make my form ‘’too bad’’ as many people are often in this in-between zone. There are MANY other mistakes I could have included.
Bad Form 😑
- I perform the ‘’hinge’’ by collapsing my torso and chest towards the floor, and my spine goes into flexion (although sometimes the spine can stay in a neutral position so many people, including coaches, do not catch this mistake).
- My hips barely travel backwards. Close to all of the movement is coming via my torso, chest, and lower back, and there is minimal tension in my posterior chain muscles.
- I liken the above to a bird drinking water and use this analogy a lot, as that’s essentially what I look like here.
- I am reaching down with my arms/the weights in an attempt to go ‘’lower.’’ Lower is not always better!
Good Form 😇
- I initiate the movement by hinging/pushing my hips backwards. You can pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Some people also like to imagine they are shutting a car door with their glutes.
- During the hinge, my torso does not collapse towards the floor, and my back remains in a neutral position/doesn’t change shape.
- My posterior chain muscles are bearing most of the load.
- I am keeping tension in my upper body, and the weights are gliding down my legs as I perform the hinge. I am not reaching down with my arms.
What are some of your favorite cues for hip hinges?
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