Full chain
Dowel Hip Hinge
Put the fold in the hips so the low back can stop being the hinge.
2 sets of 8
Dowel or broom
Form stills · coming
Why we use it
The fold belongs in the hips. When the low back does the folding, it stays sore.
Start here
Broom or dowel along the spine: head, mid-back, tailbone. Soft knees. Push the hips back as if closing a car door with your hips.
How to
- 1Hold a broom or dowel along your spine so it touches the head, mid-back, and tailbone. Soft knees.
- 2Push the hips back as if closing a car door with your hips.
- 3If the stick loses contact at the low back, you rounded. Do not go as far.
- 4This is not a squat. The shins stay fairly quiet.
Feel for
Three points of contact on the stick. Hips going back. Hamstrings working. Low back not rounding.
Breathing
Breathe in as you sit the hips back. Breathe out as you stand, glutes finishing.
Do this
- — Keep all three points of contact. If the low back leaves the stick, you rounded.
- — Shins stay fairly quiet. This is not a squat.
- — Breathe out as you stand, glutes finishing the job.
Common mistakes
- — Squatting down instead of sitting the hips back.
- — Looking up and losing the head contact.
Regression · Progression
Easier: Hinge to a wall behind you, find the tap, stand.
Harder: Add a light kettlebell as a deadlift once the stick stays honest.