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Hip Hinge Drill

Teaches safe bending mechanics for deadlift and daily lifting.

• ID: 04a6345a
• Discipline: strength-training
• Level: Beginner
• Symmetry: Symmetric
• Equipment: broomstick

Goal

Learn proper hip-dominant movement without spinal rounding.

Step-by-step guide

1. Stand with feet hip-width apart, holding a stick along your spine.
2. Maintain three contact points: head, upper back, and tailbone.
3. Slightly soften knees.
4. Push hips backward while torso inclines forward.
5. Keep shins mostly vertical and spine neutral.
6. Stop when hamstrings feel tension.
7. Drive hips forward to return upright.
8. Repeat without losing stick contact points.

Breathing cues

• Inhale before hinging.
• Exhale while returning to stand.

Common mistakes

• Turning hinge into squat.
• Losing neutral spine at bottom.

Recommended volume

3 sets of 10 to 12 reps.