Shelton Sports and Spine | Shelton, CT Chiropractor | Dr. Jason Queiros | Sports Chiropractic
Purpose: The hip hinge is the first step to developing the proper form for a deadlift. Bending should first come from the hip hinge, and this exercise promotes practicing this form before progressing to weighted lifts. It can also promote proper form to use in bending throughout the day, when we bend over to pick things up.
Instructions: Use a pole or a broomstick to first set the alignment of your body. Holding it behind your back, it should come in contact with the back of your head, your back between the shoulder blades, and your lower back/glutes. This contact should remain throughout the entire exercise. Keeping your feet hip distance apart, bend at the waist until you feel a pull at the back of your legs, without bending your knees, then return to standing up straight, squeezing your glutes until you're straight. Practice this for 20 times, and do often to train your body how to recognize this as proper bending form.
Common Errors: Losing contact with one or more of the three contact points - don't bend down so far if you lose this form. Bending your knees is also sometimes a way people compensate for lack of bend at the hips - keep your knees straight until you can isolate just bending at the hips.