The Most Butchered/ Tortured/ Faked movement in the world…

The Hip Hinge

Its NOT a squat

Its NOT “bending over”

It’s NOT “sticking your butt back”

It’s a HIP HINGE.

Hip Hinge: 

“A hip hinge is movement (flexion and extension) through the hip joint, keeping a neutral spine and the knees slightly flexed.” –Breaking Muscle

Key Points to the Hip Hinge:

• Neutral Spine
• Vertical or Near Vertical Shins Throughout the Movement
• Hips “stay high” and move behind the knees.

The Difference between a Squat and a Hip Hinge:

A squat has a greater knee-joint (motion, flexion/ extension) contribution.

Deadlifts (hip hinge) have a greater HIP joint (motion, flexion/ extension)

“An authentic squat pattern will incorporate greater emphasized movement placed on the knee joint, while the hip hinge pattern will be lead by articulations happening primarily at the hip, hence the naming of the pattern itself.” – Dr. John Rusin

Obviously, BOTH patterns will result in movement at the knee and hip-joint.

What defines the pattern is which joint DRIVES the motion.

Hip Hinge Drill:

• Stand Tall: Take a neutral stance, Feet hip to shoulder width, Feet straight ahead (gripping the floor)
• Dowel, Broomstick, PVC pipe against the head, upper back and hips
• MAINTAIN ALL 3 POINTS OF CONTACT WITH THE POLE THROUGH THE WHOLE MOVEMENT
• Push back into the hips <—focus on pushing the hips BEHIND the knees, thinking ” keep the hips high”

Many people can go from shit to suck to acceptable with the Hip Hinge Drill in one session.

We’re talking a decent, trainable hip hinge in 30 reps.

Then we load the hip hinge and…

“Everyone looks good with no weight on the bar”- Louie Simmons

That, pretty good, hinge from a few minutes ago, becomes a complete shit show.

Reverting to a squat or reaching from the shoulders and bending over from the low back or a stiff/ locked knee movement.

Landmine Romanian Deadlift

The landmine RDL does a pretty good job of bridging the gap between a good Hip Hinge Drill and a clean, loaded, Hip Hinge.

Why?

Probably because the arc of the barbell in the Landmine RDL somewhat forces the user to hinge the hips to stay balanced through the movement and match the arc of the bar.

Key Points:

• Comfortable stance width, hip to shoulder width.
• Chest up, always, chest up.
• GENERALLY, the plates should contact from the midfoot to the toes
• Shoulders “tight” through the movement, never “reach” for the floor
• To initiate: Drive the hips back
• To return to the start: Drive the hips forward
• Shins never move.

Bro Tips:

• Use a D-Handle. Seriously, find one and use it. It’s a big upgrade from grabbing the bar.
• Put Clips on the end of the bar to help keep the D-Handle in place, it’ll want to slide back on the bar.
• As your hinge improves progress the Landmine RDL ROM (range of motion) by moving from 45lbs plates to 25lbs plates on the bar.
• Think “hips high” through the movement
• If your hip hinge game is strong and need to use 45lbs on the Landmine bar, stand on a box or weight plates to increase your ROM
• If you’re a real boss, add a band.