Kneeling Hip Hinge

Hinge

Corrective

Level: 1

Target Action: Corrective

Assistance

Kit: Barbell

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The Kneeling Hip Hinge is the first part of a 3 part series to teach a perfect hip hinge using advanced coaching techniques. This series is one of only 2 possible entry points into the vast Hinge Exercise Category.

The Purpose of a Kneeling Hip Hinge is a task to teach athletes how to counterbalance the weight of the shoulders moving forwards with the hips going backwards. This is not a stand alone exercise, it is designed to be followed immediately by the Kneeling Good Morning where we layer good spinal alignment on top of this counterbalancing task.

Be light with your coaching cues and let the athlete experience what goes wrong if they don’t counterbalance correctly. Don’t worry about spinal alignment, just move through the 3-step hinge progression.

Hinge The Hinge series owns the deadlift derivatives that form a cornerstone of an effective strength programme. Fundamental to the hinge progression is the ability to maintain a neutral spine position under duress. By developing strength in a stiffened trunk position we can have a tremendous impact on both lumbar spine injury prevention and performance of our ability to transfer force through the body in the Kinetic Chain. This lumbo-pelvic control is perhaps the single most important skill that you need to develop. Because of this it builds roots into every exercise category in the SSOS.

The Corrective Theme is the initial phase of a 4-part movement hierarchy. This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.