Movement of the Week: The Hinge

In a continuing effort to educate the people who visit our clinic and follow us on the interwebz, we introduce to you our newest series, The Movement of the Week.

Each week we will chronicle a movement featured prominently in the confines of our humble establishment. This week the Hip Hinge and why it is such a valuble pattern for the human body.

Kettlebell Movement of the Week: 3/1

The Hinge

The Hip Hinge safe teaches you how to immobilize the lumbar spine while moving safely through your hips. The difference between the squat and the hinge, is that a hinge is a maximal hip and minimal knee bend.  The Squat is a maximal hip and knee bend.

• Maintain a neutral spine.
• Keep the heels planted.
• Knees track or stay in line with the toes.
• Arms are bent and hold the kettlebell against the belly.
• Elbows are tucked tight against the body, shoulders pulled back
• The kettlebell handle stays above the knees during hinge.
• There is no forward knee movement on the the way up.
• The body forms straight line from heels to head on the top of the hinge
• Forcefully exhale at the top of each rep and inhale during the hinge.
• Forcefully and visibly contract both the abs and glutes at the top of each hinge
• Stay relaxed from the neck up, keeping the shoulders down and back.

Want to learn how to hinge with a kettlebell safely? FREE Intro to Kettlebells Tuesday 12 pm Thursday 9 am  for the entire month of March. Each week we will feaure and learn a new movement!