Foundational Movement - Hinge


Rationale

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The hinge is a movement rooted in everyday life.  For example, when jumping up and touching a high branch; grabbing a low-hanging fruit, one typically use a counter-movement hinge at the hips, because one can be more powerful and explosive.  While the hinge move is not as familiar to many as the squat, push or pull, it is a key Foundational Movement to train, because it transfers to different poses and activities like jumping, landing and lifting heavy objects.

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The biomechanics of the hinge make it more posterior chain dominant - targeting the hip extensions - than the squat.

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Best practice

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Alignment

• Hinge to plank

• Shoulder blades back pockets

• Chest leads the way.

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Standard

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The standards for the hinge are a straight and neutral spine, maximal hip flexion-extension with minimal knee flexion-extension and a near vertical shin angle..