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SAThe hip hinge is a fundamental movement pattern you will have to master for any deadlift variation.
Here are some cues I use with my clients to help them perfect their hip hinges:
- Push your bum as far back as you can.
- Imagine there is a button behind you. Hit it with your bum.
- Imagine you’re buried up to your knees in sand and push your glutes back.
- Aim to extend your hips as far back as you can rather than aiming for the ground with dumbbells/barbell.
- Brace your core as you extend hips backwards.
- Maintain a neutral spine by keeping your chin tucked in with a posterior pelvic tilt.
- Maintain a soft knee position, but do not bend through the knees.
- Feel the stretch of your hamstrings, take your attention (mind to muscle) to your glutes and hamstrings, let them do the work to pull your hips back to the start position 👈🏽👈🏽 this one is BIG for mind to muscle connection.
Common mistakes I see with hip hingeing:
- Looking up rather than keeping chin tucked, which will promote an overextended spine.
- Pushing knees forward turning the exercise into a knee dominant movement without any real hinge.
- Not engaging back muscles in other to avoid flexing through the spine.
Happy hingeing!
@sana.shirvanii
