Hip Hinge: The Fundamental Movement | GEORGE MENELAOU
Mar 13, 2018
by ASP Admin

7 MAIN MOVEMENTS required per week to round out your program in ALL the fundamental movements of life.
1. Hinge
2. Squat
3. Lunge
4. Push
5. Pull
6. Carry
7. Gait

WHAT IS A HIP HINGE?
The Hip Hinge or Hinge Movement is a fundamental movement pattern involved in flexion and extension of the hip, this involves what we call the “Posterior Chain” muscles to act in unison in order to extend the hip. The muscles that are involved in a Hip Hinge, though not limited to this, are the erector spinae, lattissimus dorsi, trapezius muscles, quadratus lomborum, glute muscles, hamstring muscles, calves, rear deltoids, and rotator cuff. 

HIP HINGE EXERCISE VARIATIONS:
– Clean Grip BB Deadlift
– Snatch Grip BB Deadlift
– Sumo BB Deadlift
– Romanian Barbell Deadlift
– Deficit Deadlifts
– Rack Pulls
– Block Deadlifts
– Chain Deadlifts
– Resistance Band Deadlifts

– Deadlift Isometrics
– Sumo Stance Romanian Barbell Deadlift
– Romanian Dumbbell Deadlift
– Hex Bar Deadlifts
– Good Mornings
– Back Extensions
– Reverse Hypers
– Snatch Variations
– Clean Variations
– Kettlebell Swings

Just look at all of these exercises variations! These can all be easily manipulated with things like tempo, pauses, range adjustments, and 1 and 1/2 or 1 and 1/4 reps. A Bodybuilding Deadlift is very different to a Weightlifting Deadlift and THAT is also very different to a Powerlifting Deadlift.

The position for the first 3 deadlifts varies depending on a person’s goal, program, size, and levers. This will dictate start, mid and end position. How these exercises are used in programs is dependent on the client and their needs. Are they hypertrophy based, performance based or strength based?

MY TWO CENTS ON THE HIP HINGE:
a) It taxes the nervous system more than any other movement
b) It is normally done poorly due to weakness usually through hamstring muscles
c) Unlocking your hip flexors, activating your glutes and mobilising your spine will improve your lifts

Get to work!