Proper Hinge Technique

A foundational movement that I find is often overlooked is proper hinge technique. As a trainer, I frequently see people attempting deadlifts but relying on squat mechanics instead of true hinge mechanics. To address this, I use the following breakdown as one of my favorite progressions and cueing methods:

Progression:

1. PVC Hinge

2. S-Swing

3. Kettlebell or Dumbbell RDL

4. Barbell RDL

5. Kettlebell Deadlift

6. Barbell Deadlift

Key Cues:

“Push your hips back as if you’re shutting a door behind you. Your knees should bend slightly but not excessively. You should feel the movement primarily in your glutes and hamstrings, with some engagement in your lower back.”

“For deadlifts, start with an RDL. As you lower the bar and reach mid-shin, bend your knees. Boom! You’ve got proper hinge mechanics for your deadlift.”

By mastering the hinge, clients can safely and effectively build strength and movement efficiency, laying the foundation for strong, powerful movements and reduced lower back pain. Just remember poor movement patterns lead to incorrect muscles firing and exercises being blamed for things they didn’t even do.