Description
Hip hinge to strengthen legs and posterior chain.
01 · Setup
Set up the movement
- Feet anchored, back neutral, torso very strong.
- Shoulders down, arms outstretched, neck in line.
- Load close to the center of gravity.
02 · Execution
Perform the rep
- Push the ground to take off without rounding your back.
- Raise the load while keeping the load close to the body.
- Come back down while controlling the hip hinge.
Technique cue
Neutral back and load close to the body.
Common mistakes- rounded back
- take-off too abrupt
- load moving away from the body
- excessive lumbar locking at the top
Safety notes
Risks of poor execution
- If the back rounds under load, the pressure on the lumbar intervertebral discs increases significantly.
- Too high or uncontrolled load can cause disc herniation, sciatica and nerve damage.
- Loss of control when ascending or descending can result in serious, sometimes irreversible, injury.