12 Bent Row (R)
15-20 Hip Hinges with KB (Deadlifts)
12 Bent Row (L)
15-20 Hip Hinges with KB (Deadlifts)
3x
If you don’t already own a kettlebell, you should get yourself one. It’s a very convenient tool to have at home for quick, effective workouts. They are ideal for hip hinging too.
The hip hinge is the kind of exercise that people either get right away, or have to spend some time and lots of focus to learn. There are a million cues for the hip hinge, but not all of them work for everyone…
‘Soft knees, chest open, hinge at the hips like there’s a rod going straight through them – don’t drop the butt.’
‘Soft knees, fold forward as you shift your butt back – keeping it high and making it smile.’
‘Like the famous drinking bird desk ornament… ‘
‘Soft knees, abs in, butt back – like I have a lasso tied to your waist and I’m pulling on it.’
‘Butt back like you’re trying to knock someone over…’
‘The kettlebell should land between the arches of your feet if your positioning is correct. If it’s at your toes, you’re not sticking your butt far back enough.’
Coming up from the hinged position can be just as tricky. There’s a tendency to arch the back, which is really bad. Your focus should be on standing tall (top of the head to the ceiling) as you squeeze your glutes (slightly tucking the pelvis under – moving it forward). So…
Abs tight as you hinge forward, keeping the butt tall (making it smile) as you shift it back (like you’re trying to knock someone over), knees soft, chest open, chin tucked in, aiming the KB between the arches of your feet, and on your way up squeeze your glutes and stand tall so the top of your head is up toward the ceiling and your pelvis is tucked and slightly pushed forward. Got it?
All of this happens in a matter of seconds too, so try not to overthink it (lol)… Watch the video and get a ‘feel’ for it. You should not feel it in your lower back. Use your core muscles to protect the spine in the hinged position (including the bent row!) and use you glutes to lift your torso to standing.