The hip hinge helps to develop our posterior chain. The hip hinge allows us to move safely in a variety of situations and gives us the ability to move large loads safely. This pattern takes stress off of the lumbar spine. The hip hinge uses the powerful posterior chain muscles such as the glutes, hamstrings, and spinal erectors.
APPROACH AND POSITION
Start with the same approach used in any lift. Establish good thoracic tilt and scapular retraction, engage the abdominal muscles and engage the glutes. Stand in an athletic position.
A hip hinge requires flexion and extension through the hip joint with a posterior shift, while maintaining a neutral spine and keeping the knees slightly flexed. The hip hinge involves minimal knee flexion and uses a strong glute contraction in the concentric phase of the movement. The squat, on the other hand, has a relatively even ratio of knee and hip movement.
The push pattern has many benefits, including:
Setup (Bench Press)
If you have not done a bench press before in your fitness routine you can start with a simple push-up. If you cannot perform a push-up there are tools we use for modifications. You should perform a version of the bench press twice a week. The focus early on should be on performing high repetitions (8-12 reps, 2-3 sets) with a lighter weight. The goal will be improving muscle endurance and muscle hypertrophy (size). Increase the intensity over time with the goal shifting to a focus on strength (3-5 sets. 1-6 reps). Include variation by using barbell’s and dumbell’s.
Write something about yourself. No need to be fancy, just an overview.