Movement overview

The hip hinge is a fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.

Step-by-step cues

1. Stand with feet hip-width apart, toes pointing forward.
2. Engage your core to stabilize your spine.
3. Begin the movement by pushing your hips back as if reaching them toward a wall behind you.
4. Keep your knees slightly bent and maintain a neutral spine throughout the movement.
5. Lower your torso until you feel a stretch in your hamstrings, keeping your chest open and shoulders back.
6. Reverse the motion by driving through your heels and extending your hips to return to the starting position.

Technical tips

• Focus on moving from the hips rather than bending at the waist.
• Keep your weight balanced over your midfoot to heels to maintain stability.
• Ensure your back remains flat and avoid rounding your shoulders.
• Practice in front of a mirror to monitor form and alignment.
• Start with bodyweight to master the technique before adding resistance.