June Movement Pattern of the Month

BENEFITS

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.

MUSCLE CONTRACTION/MOVEMENT

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.  

Progressions

• Supine Hip thrust
• Glute Bridge
• Hinge from athletic stance to wall
• Stick RDL
• Cable Pull Through
• Kettlebell Deadlift
• Barbell RDL
• Deadlift
• Sumo Deadlift

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