Learn hip hinges: Butt against the wall

Hip hinge Hinge is a very important basic movement in our human body

In deadlifts, kettlebells, hip bridges, weightlifting and other active hip joint training are based on hip hinges!

Today I want to share a good way to help you learn hip hinges!

The butt leans against the wall

Many people cannot feel the movement of the hip pushing back when learning movements! Using an external object like the wall, you can prompt you to use the hip to dominate the back (hip flexion) and forward (extend) The dynamic connection between the hips, the back of the legs and the buttock muscles to complete the movement.

"Push the buttocks back" to touch the wall behind you! It emphasizes that the athlete moves the body and flexes the hip joint.

How to do it?

Preparing posture: Standing in front of a wall! The distance is about 20 cm. Stand with both feet and shoulders width, do not contain your chest, do not hunch back, maintain a good standing posture, and the joints are arranged naturally. It is recommended to pinch the hip joint with both hands to feel its movement

Movement process :

1. Bend your hips backward (sit back with your butt), lean forward with your upper body, keep your spine neutral. The knees do not move forward, the calf is vertically on the ground, to the torso is close to parallel to the ground, feel your hips, the back of your thighs are stretched, full of tension!

2. Stabilize the torso (no movement) → then focus on your buttocks, back of your legs → contract the back of your legs with full tension → stretch your hips and push them forward → clamp the hips and lock the hips (stand back to the starting perfect standing position)

Video

There are two key points in the movement:

1. Use the hip to drive and feel the contraction and stretching of the hip and hamstrings dominated by the hip (effective and active force)! Do not let the knees participate too much

2. Maintain the stability and neutrality of the spine and shoulders, do not hunch the back, spine hyperextension, shrug, head forward, and scapula valgus

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