Focus on Form - Master Your Hip Hinge
Minimize your injury risk by following these simple cues and EXERCISES to learn how to properly hip hinge
Dr. Ariel Edwards, PT, DPT, CSCS
While in the gym, maintaining proper form is essential! Form is the basis and foundation for all movement that occurs during a workout. If you are not utilizing proper techniques, you may not be activating the muscles properly, or worse, putting yourself at greater risk for injury.
Every exercise should start with training the basic movement patterns that are involved. Once a movement pattern is mastered, weight can be gradually added. Remember that although you may be able to quote-on-quote lift the weight, if form is becoming compromised, the chances are that you are lifting too heavy. Form should be the primary focus during any exercise session as a way to limit potential injuries.
Today, I want to take a closer look at the hip hinge as it is a very commonly used movement pattern that not many people know how to perform correctly. If you’re struggling with back pain, or not feeling exercises like deadlifts in your glutes and hamstrings, incorrect hip hinge form may be the culprit! Good news for you, here at FIXXED, we have the tools to help you make slight adjustments in your movement to prevent those aches and pains from occurring!
Foam Roller Technique:
Start with a foam roller and place it between your thighs & your hands. Think about bending forward while sitting back directly at your hips. I like to pretend that I am trying to bump a door closed behind me. Allow the foam roller to glide down your legs and up your arms while doing this movement.
Dumbbell Hip Hinge:
Now that we have mastered the body weight movement, it is time to gradually load the exercise with dumbbells. Starts with 8-12lbs dumbbells in each hand. Practicing the same form as before, sit back with your hips to perform the hip hinge movement. Movement should primarily come from the hips, not the knees. Allow the dumbbells to trace your legs while performing the hip hinge. This exercise can be progressed by adding weight. The next step is a barbell deadlift!
Learning and maintaining proper form is important in all areas of life. Although we placed major focus on form in the gym, having proper lifting techniques can be just as important in real life! Have you ever had to pick up heavy groceries, a suitcase, or even your toddler? Making sure we are utilizing the structures and muscles in our body the correct way is important, and keeps us feeling better for longer!
FIXXED wants to see you succeed! Whether you have big goals within the gym, or are just looking to move correctly in day to day life, we are here to help you! Book an appointment with us today by clicking HERE to get a biomechanical assessment as well as a chance for a PT or AT to look at your movement patterns in our own gym!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
