Move of the Month
Benefits of Hip Hinge
· Shoulder-packing for better posture – Performing a proper hip-hinge requires the humerus (upper arm) to be stable and solid in place inside the shoulder joint. This movement requires the small muscles and upper back to perform their specialized function, pulling the shoulders back and creating a better posture.
· Stronger lower back for “prehab” – A proper hip-hinge requires the rotation of the upper body around the hip-joint. By adding external resistance in the movement, the quadratus lumborum (lower back muscles) activates to counteract and overcome the force of the resistance. With a stronger lower back, injury rates generally decrease in sports and daily living.
· Mastery of athletic movements – Many sports require the athlete to be comfortable in the “athletic position” – the bottom phase of the hip-hinge. With the hip-hinging movement, athletes can get strong in this position and increase their performance.
· Maximizing calories burnt – Performing the hip-hinge requires an array of muscles ranging from the hamstrings, the glutes, the lower and upper back, and arms. With all these muscles working in synchrony, you get the most bang-for-your-buck in terms of caloric expenditure when performing the hip-hinge for fat loss.
· Because hinging at the hip puts the gluteus maximus (the biggest part of the butt) into a stretch. Once you move the external resistance, the glutes contract, providing a mechanical stress. Performing the hip-hinge is a great way to build the gluteus muscles.
Technique
· Stand tall with shoulders peeled back and abs tight.
· Keep torso stiff and tilt hips backwards as if taking a bow.
· Continue the bow until a stretch in the hamstrings.
· Once the stretch in your hamstrings occurs, slightly bend the knees while keeping the torso down.
· Reverse the procedure on the way back to neutral position. Stand with feet slightly wider than hips, toes pointed forward and slightly outward.
Modifications
· Deadlifts
