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Foundational Movement - Hinge


Rationale

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.

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

Best practice

Alignment

  • Hinge to plank

  • Shoulder blades back pockets

  • Chest leads the way.

Standard

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..

Stable

Torso

Mobile

Maximal hip flexion-extension with minimal knee fflexion-extension

Poses
Paschimottanasana.jpg

Paschimottanasana [Seated forward fold]

Adjustment

Mid-calf

Position

GF

Start

  • Hook heels through cradles

  • Sit facing anchor point with legs extended, arms by sides, palms pressing into floor by hips

Movement

  • Reach arms towards sky to lengthen spine

  • Hinge from hips and reach hands towards feet

  • Grab TRX tabs with hands and draw chest towards toes

  • Maintain a flat back

Return

Let go of TRX tabs and sit up

Virabhadrasana III .jpg

Virabhadrasana [Warrior III]

Adjustment

Fully shortened

Position

SFA

Start

  • Press hands into cradles at eyebrow height

  • Balance on standing leg, lift other knee to chest

  • unlock standing knee

Movement

  • Hinge at hips; extend floating leg and both arms back towards anchor point

  • Create the letter "T" with body

Return

  • Press palms into cradles and extend through hips

  • Extend arms overhead; come back to standing with both feet on floor

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