H   I   N   G   E

Every time we lean down to pick something up, we are using a hinge motion at the hip joint. The goal of the hinge movement is to fold upper body forward and down (and then back up) by hinging at the hips to be able to lift weight off the ground with the support of the posterior legs and back. The primary movement category this falls under is a bend and lift movement, but can also be a single-leg movement as a variation of the exercise.

When using a hinge movement, the erector spinae, obliques, and abdominals stabilize the spine while the glutes and hamstrings are the agonists responsible for making the motion happen.

Sports that require lots of strength in their posterior chain:

• Track (high jump, sprinting, long jump, etc.)
• Soccer
• Baseball
• Football

B E N E F I T S

1. Increased strength in hamstrings and glutes
2. Increased core stabilization
3. Improved explosive power for athletes who’s sports require trunk strength
4. Decreased risk of injury of the lumbar

A S S E S S M E N T

• • Bend and lift screen

 

C O M M O N   F A U L T S

1. Rounding of shoulders and upper back: Kyphosis
2. Inward curvature of thoracic spine: Lordosis
3. Knees too far over feet
4. Thrusting hips at standing position putting extra stress on thoracic spine

H I N G E   E X E R C I S E S

• BALANCE DRILL
  • Single leg hinge
    • Slow and controlled
• STRENGTH EXERCISE
  • Romanian deadlift
  • Deadlift
• POWER EXERCISE
  • Power clean
  • Hang clean

Exercise Example: Deadlift

1. Stand in athletic-ready position with feet half-way underneath the bar
2. Grip the bar shoulder-width apart and allow arms to dangle strait down
3. Bend your knees until your shins are slightly touching the bar
4. With a neutral spine and a lifted chest, lift the bar off the ground in a strait line (slightly toughing your legs all the way to the top)
5. Stand strait up (do NOT hyperextend your hips) and then slowly lower the bar in the same line it came up

Exercise Example: Single Leg Deadlift