Many people struggle with the deadlift position and cannot get a good feeling for hip hinging verse squatting. These are some additional  drills that can be implemented into your training program to help you learn this crucial movement pattern.

Objective

  • Using the same mechanics as the Hips to Wall drill we want to encourage movement of the hips while keeping an engaged core with a neutral spine. It also acts as an assessment tool to see if you have excessive tightness in the hamstrings, hips or other areas. 

Joints Targeted

  • The primary joint of movement will be through the hips, there is also a requirement of the intervertebral joints (the joints of the spinal column) to create stability during the movement. 

Muscle Groups Targeted

  • Agonists
    • Semimembranosus 
    • Semitendinosus 
    • Biceps Femoris 
    • Gluteal muscles
  • Stabilizing muscles
    • Erector spinae
    • Rectus abdominis
    • Internal/external obliques
    • Gluteus minimus/minimus
    • Gastrocnemius

Good Morning Hips-to-Wall

Starting Position

  • Standing up tall with your hands on your hips with proper posture at the shoulders. Your heels should be 2 to 6 inches off the wall. 
  • Place a dowel on your upper back, as you pull your shoulders towards your spine and down to create a shelf on your upper back to place the dowel.
  • Pull the dowel in your back to help create spinal stability
  • Unlock your knees.

Movement

  • In a controlled manner, maintaining proper posture of your torso and shoulder and your knees unlocked. 
  • Allow your hips to drift back towards the wall focusing on keeping your torso engaged creating a “wedge with your body”.
  • Continue to keep tension on the dowel into your back as you drive into the wall
  • When your butt hits the wall reverse the movement bringing the hips back inline with your heels still with unlocked knees. 

Dowel Assisted Hip-Hinge

Starting Position

  • Standing up tall with nothing around you, place a dowel vertically along your spine
  • Place a dowel on your upper back, as you pull your shoulders towards your spine and down to create a shelf on your upper back to place the dowel.
  • You should have one hand above your shoulders and one below your tailbone
  • Bring Make sure you are standing tall and unlock your knees

Movement

  • In a controlled manner, maintaining proper posture of your torso and shoulder and your knees unlocked. 
  • Allow your hips to drift back focusing on keeping your torso engaged creating a “wedge with your body”.
    • Keeping your head, upper back and tailbone in contact with the dowel, using it as a guide as you hinge
  • When you feel your hamstring near their maximum stretch or if your upper body is parallel to the ground, then reverse the movement bringing the hips back inline with your heels still with unlocked knees. 

Recommended sets and repetitions

  • If you are just learning the movement do five to 10 reps making sure you have maintained proper spinal position during each movement. 
  • As you become more confident in your movements move your feet away from the wall an inch or two then repeat five reps.
  • Continue for one to five sets until you can either get your torso parallel to the ground or you cannot reach the wall with your butt while you maintain proper spinal position. 

Check out Learning to Deadlift-Hip Hinge Part 1

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by Kyle Babiuk

Kyle is a Bachelor of Kinesiology Graduate and is certified with the Canadian Society for Exercise Physiologists. He specializes in movement analysis, chronic disease management through exercise and strength programming. He’s worked with athletes, individuals with chronic diseases, along with many other individuals trying to achieve their health and fitness goals.