”, others will say You need to hinge deeper and snap the hips! ”, and some might even say Stay more upright and push the hips forward!
Hips don’t always need to snap, especially when performing endurance swings. Not being specific with naming creates issues in the fitness world like Give me a dead lift!
In our online kettle bell courses and books, we put a lot of emphasis on technique, progression, but also correct naming. We started this many years ago, not without resistance I might add.
Some people will assume this exercise is performed with a swing while others will assume it is performed with a pull, in particular, pulling dead from the ground or from a hang. Snatch means to bring a weight from a lower position (below the hips) into an overhead position via one explosive and continuous movement.
Some people will assume this exercise is performed with a swing while others will assume it is performed with a pull, in particular, pulling dead from the ground or from a hang. Clean means to bring a weight from a lower position (below the hips) into a racking position via one explosive clean movement.
If the short version of the exercise name is always used in a class or public environment without ever explaining the naming convention then problems will be created where people will go out in the real world and might shout “That’s not a clean!” or “That’s not how you do a snatch!”, etc. Post in our group and ask for a discount voucher.
Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more. Owner of Caveman training and Kettle bell Training Education.
Featured in 4 issues of the Iron Man magazine. The problem is, when strength coaches and fitness buffs talk about the “hip hinge they assume it's a common term in everyone's vocabulary.
If you can do it correctly, then it's an exercise that'll torch calories, help you build muscle, harden up your backside, and make you more competent with other lifts. Though the biomechanics of the squat and hinge are complex, the MAIN differentiating factor is the joint that each one emphasizes.
In just a few seconds we can create the mental shift that's required for building a proper hip hinge movement pattern from the ground up. Now that we've differentiated the true hip hinge from the squat, we must focus on fine-tuning this pattern to build a solid foundation of movement competence, and that happens most efficiently with the use of cues.
Most people need verbal coaching and tactile cues to achieve the proper positions and physically grasp the concept of tension, biomechanics, and movement execution. The hinge -to-wall drill helps you place an emphasis on the hips, which lead the motion.
Continue to drive your hips back towards the wall while allowing some natural flexion at the knees. With full control and feet solid on the ground, tap the wall with your butt and come back up into position.
The beauty of this drill is the use of the wall as an external target that physically tells you where the movement needs to start. While receiving a tactile cue with the butt contacting the wall is great, it's not a requirement of the drill.
Dial It In With a Dowel The next common pitfall you need to address is achieving and maintaining a fully neutral spinal position. The biggest advantage of the 3-point dowel contact is that it's an objective sign of your spine's positions.
If ANY of the three points lose contact with their original setup positions, you'll know that unwanted compensatory movement is happening in some region of the spine. The two most common compensations are the head coming off the dowel into flexion (leading with the mid back), and the dowel losing contact with the tailbone, which indicates lower spinal flexion or posterior pelvic tilting.
Using the dowel to groove the hip hinge with the maintenance of the spinal position is a great coaching and motor learning tool. Just because you can body weight dowel hinge like a boss doesn't mean you should start adding velocity and acceleration and weight.
So to nail the swing we have to take a step back and move the load in a more controlled fashion. For our purposes, the best place to start is dead lifting a single dumbbell or kettle bell from the floor.
First, you'll put a single kettle bell directly under your body's center of mass, which is usually between the posterior aspects of the arches of the feet. Also, by putting a single weight between your feet, you can feel what it is to keep tension and torque through the shoulders with the arms tight to the body, working as a strong and stable unit.
This will ultimately help you make a heavyweight feel light in the dead lift and swing variations that you'll get to later on. Depending on the size of the kettle bell, the distance from the top of the handle to the ground will vary.
In order to maintain a neutral spinal position throughout all aspects of the KB dead lift, we must “build up the floor” to ensure no compensation patterns are being trained. In a previous article, I go through the hip hinge test to determine optimal pull height for the barbell dead lift.
But this exact test can be applied seamlessly to the KB dead lift as well by building up the floor with plates or boxes for a perfect pull height. The dead lift got you to appreciate and master the skill of tension and stability through the shoulders, hips, and core working as a functional unit.
In addition, there's an increase in the range of motion at both the top and bottom aspects of the movement. Hinge back slowly under tension maintaining neutral spinal position and stability of the pillar complex as a unit.
Deliberately allow your arms to move forward under control and tension and grasp the handle of the kettle bell. Control the eccentric (the downward swing) with a hinge heavy movement pattern and repeat for reps. To wrap up your reps, allow the bell to be replaced to the starting position while your body is controlled in a neutral spine hinged-back position.
Any time we can increase the force output through the kinetic chain while minimizing external loads against a strong and stable pillar unit, that's going to be a highly beneficial movement to load and train. Avoid doing anything questionable that'll cause so much fatigue that your form breaks down, even if it's programmed as part of your Tuesday night thrash session for sets of a million.
Kettle bell Hip Hinge Drill | Breaking Muscle Stand with feet hip width apart holding a kettle bell by the side of the bullhorns, keep your grip tight. Place the bottom of the kettle bell on your stomach and imagine breaking the bell in half at the handles, this will allow your lats to engage.
Do not sit down into a squat, as you move the hips back you should feel some tension in your hamstrings. A common mistake is to assume that the kettlebellswing is a squat when in fact it is a hinge at the hips.
No matter whether you are just negotiating daily life or training for a sporting event the hip hinge movement is very important. The hip hinge exercise should be the cornerstone of all good training programs due to the huge amount of muscle activation and full body benefits they produce.
The hip hinge is a fundamental movement pattern that is used for all dead lift based exercises. The weight of the hips going backwards is counterbalanced with the upper body leaning forwards.
It is important that if you feel your hamstrings at full stretch that you stop because otherwise your lower back will round and threaten the integrity of your lumbar spine. Chest up Weight back on the heels to load the hamstrings Push the hips backwards Core tight to maintain a neutral spine Drive the hips forwards and stand tall Squeeze glutes at the top Don’t overextend or lean backwards
Below I’ve listed a collection of kettle bell hip hinge exercises for you to practice starting with the easiest and progressing to the most challenging. The kettle bell good morning is an excellent beginner standing hip hinge exercise.
Personal trainers teaching this exercise to their clients can place a broomstick vertically down the spine to monitor correct alignment during the forward bend. The kettle bell can be held against the chest with both hands before advancing to the behind the head movement as shown in the image above.
The kettle bell single arm dead lift exercise is a fundamental movement that everyone should master. Nothing is more natural than picking up a weight from the floor, learning to use your legs and hips and NOT your lower back is the goal.
When lifting a weight from the floor it is your hip and leg extension that should do all the work with your lower back staying flat. Bracing your core muscles while lifting is what stabilizes the spine and reinforces the flat back position.
Workout : As the dead lift is our strongest movement pattern you should be able to lift some heavy kettle bells with this exercise. Your back should remain flat and your core muscles braced to support your spine.
Just holding this initial bent over position will help you to better load and then unload the hips. Adding the rowing part of the movement challenges your core control as your upper body is pulled downwards and the lower back tries to round.
Resist the downward pull on your upper body by bracing your core muscles tight. As with all these hip hinge exercises the buttocks and legs are what do all the heavy lifting with the core muscles being used to stabilize the back and spine.
The kettlebellswing is the ultimate full body dynamic hip hinge exercise. You will strengthen your legs, buttocks, hips, core, back, and arms as well as pushing your cardiovascular system with the kettlebellswing.
The core muscles are braced tightly to stabilize the spine and body weight is kept on the heels and mid-foot. Pull the kettle bell back towards the body by keeping the arm horizontal and the wrist tight.
Care should be taken so that the kettle bell does not flop over and hit you in the face when you first start practicing this exercise. The kettle bell high pull is a fast and dynamic exercise so it raises the heart rate very quickly.
Just as with the kettlebellswing and high pulls exercise the hips are aggressively thrust forwards in order to pop the kettle bell upwards. At the top of the movement punch your hand through the handle to prevent it from banging your wrist.
To return the ketlebell to the bottom position throw the kettle bell out over the back of the hand and absorb the weight with your hips on the way down. Using a single leg hip hinge movement enables you to sort out any imbalances that you may have between right and left sides of the body.
The single leg dead lift exercise conditions the cross body sling system that connect the hip to the opposite shoulder. Those who play lots of sports or require powerful rotational strength will heavily benefit from practicing this exercise.
Workout : Begin by practicing the movement without a kettle bell and reaching forwards with both hands to touch a wall. Once you have perfected these prerequisite exercises then the single leg kettle bell clean should naturally fall into place.
Keep your chest up and core braced throughout the movement as you drive your hips forwards to pop up the kettle bell. Again this single leg exercise is excellent for sports and for balancing out the left and right sides of the body.
The hip hinge is the movement used when performing all dead lift based exercises. You can perform a hip hinge workout by using any of the above exercises starting at the beginning with the easiest and progressing to the more advanced.
Keeping your back flat and core braced push your hips backwards loading your hamstrings and heels. The weight of the hips going backwards is counterbalanced with the upper body leaning forwards.
Position your feet a little wider than shoulder width, push your hips backwards and allow your hands to drop towards the floor. Grab the kettle bell and stand by driving your hips forwards and squeezing your buttocks.