Many lifting injuries result from a lack of movement awareness and weakness of the posterior muscles. The hip hinge is a foundational movement for so many actions like deadlifts, squats, sprinting, jumping. Lacking an effective hip hinge is like racing a formula 1 car on flat tyres.

Developing a good hip hinge will improve the strength of the posterior chain. This includes muscles like the glutes, hamstrings and back extensors. The hinge movement is primarily coming from the hip. The goal is to maintain a neutral spine throughout the movement, the hips start to bend with your butt moving backwards and minimal flexion in the knee. This will increase the tension on the hamstrings and glutes.

The majority of people find this pattern of movement unnatural, as it’s rarely practiced and in most cases, are quad dominant. This quad dominant pattern causes weight to be distributed anteriorly, which is fine with some activities, but most actions we need to be more engaged with our posterior chain.

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Below are a series of stretches and strengthening exercises to help Improve your hip hinging abilities.

Weighted Hip Hinge

This exercises is a great way to warm up and encourage the hip back movement while fighting the resistance to maintain a neutral spine.

WEIGHTED HIP HINGE ❌ Practising your hip hinge, can be difficult to maintain position through range. Using a weight on the mid back can encourage more activity from your back extensors. This is a good war up technique if you've programmed some deadlifts or back squats ❌ Place the weight on your mid back. While maintaining the neutral spine, take your hips back, build up tension in the hamstrings, then bend your knee. Keep the knee track over your ankles. Repeat this movement over 10reps 2-3sets. #fundamentalPhysio #physio #physiotherapist #physiotherapy #crossfitnewmarket #crossfit #gym #fitness #squat #hiphinge #auckland #newmarketnz #mobility #mobilitywod #flexiblehips #strongerhips #injuryprevention #athelete #rehab #deadlifts #sprints #boxjumps #stronghamstrings

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Banded Hip Distractions

These two movements are also great for warming up. Both encourage release of the hamstrings but also the band provides a traction force on the hip socket. This should allow the joint to move free’er and help you access more range in the joint.

BANDED HIP DISTRACTION❌ Using a resistance band to distract the hip from its socket is a great mobility technique to do before training. Helping you access more range in the joint without risking impingment ❌ This will help with your hip hinge making deadlifts and squats feel easier ❌ With the band up in your hip crease and pulling from behind. Go onto your hands and knees, find your neutral spine. Maintain the spinal position while moving your hips backwards and then forwards. Repeat this movement on each leg for 1-2 minutes. #fundamentalPhysio #physio #physiotherapist #physiotherapy #crossfitnewmarket #crossfit #gym #fitness #squat #hiphinge #auckland #newmarketnz #mobility #mobilitywod #flexiblehips #strongerhips #injuryprevention #athelete #rehab #deadlifts #sprints #boxjumps

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Banded Hip Hinge ❌ Achieving a good hip hinge with help you out in so many activities. It's particularly important for lifting activities and minimising stress to the spine ❌ Using the band is a great way of assisting the movement, as well as providing a capsule distraction on the hip joint. Allowing you to access greater ranges within the joint safely ❌ For this movement, get the band up close into the groin, with the same leg step out in front. Maintain a neutral spine and bend forwards to wind up the tension on the hamstring. From this point gently straighten and bend the knee to give you hamstrings a stretch. Repeat the process 1-2 minutes on each leg ❌ This is a particularly good movement to do before training. #fundamentalPhysio #physio #physiotherapist #physiotherapy #crossfitnewmarket #crossfit #gym #fitness #squat #hiphinge #auckland #newmarketnz #mobility #mobilitywod #flexiblehips #strongerhips #injuryprevention #athelete #rehab #deadlifts #sprints #boxjumps

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Dynamic Hamstring stretch

This is a deeper stretch of the hamstrings. Having more flexibility here will help you hinge better at the hip which will off load the knees.

SPLIT HAMSTRING STRETCH ❌ The dynamic stretch works deep into the hamstrings. Providing more range for the muscle will help you with a stronger hip hinge, which will improve performance with so many activities, not just for lifting ❌Close to a wall go into this split position, try to get your heel close to the wall. The loop your arm under the front leg and hold the opposite forearm. Now contract your quads and push against the arm underneath. Repeat this hold-relax for 1-2 minutes. #fundamentalPhysio #physio #physiotherapist #physiotherapy #crossfitnewmarket #crossfit #gym #fitness #squat #hiphinge #auckland #newmarketnz #mobility #mobilitywod #flexiblehips #strongerhips #injuryprevention #athelete #rehab #deadlifts #sprints #boxjumps #football #basketball #hamstrings

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Jefferson Curl

This movement is a great way of developing movement segmentally and will help build strength when maintaining a stable spine. It’s important to note if you have a spinal injury to avoid this movement until you have gone through the appropriate phases of rehab.

JEFFERSON CURL ❌ with this movement it breaks the tradition of holding a rigid neutral spine. It teaches you moving the spine sequentially under control. This will help improve the strength of those static nutral positions, like when doing the hip hinge ❌ Standing on a block, hold the kettlebell. From your neck down begin to CURL, eventually bending at the hips, keep the knees straight. You will feel the hamstrings stretch. At the bottom breath out and relax into the stretch more. Then again breath in and then start straightening through the hips, then stacking the segments of the spine until you ware standing straight again. Repeat 5-6 times 2-3 sets ❌ This one comes with a prepackaged warning, anyone with a back injury should avoid this. Anyone with back injury history should approach it carefully. #fundamentalPhysio #physio #physiotherapist #physiotherapy #crossfitnewmarket #crossfit #gym #fitness #squat #hiphinge #auckland #newmarketnz #mobility #mobilitywod #flexiblehips #strongerhips #injuryprevention #athelete #rehab #deadlifts #sprints #boxjumps

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