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foundational movement two: Hip hinging movements such as deadlifts & kb swings

movement articulation points

Hip Hinge

  • Shoulders above hips, hips above knees, with a well-maintained spine.

Deadlift (Barbell)

  • Stand with your feet about hip to shoulder width distance apart.

  • Keeping your back straight, hinge at the hips, send your butt back and bend your knees as much as you need to grab the barbell.

  • Grab the barbell outside of your thighs, about shoulder distance apart. Arms should be straight.

  • Keeping your core tight, begin the movement by driving through your heels and straightening your knees. Engage your glutes and hamstrings to pull the bar up.

  • Raise your hips and shoulders at the same time while keeping your back completely flat.

  • Barbell should drag along your shins on the way up.

  • Finish in a standing upright position with shoulders pulled back.

Kettlebell Swings

  • Stand about a foot behind the kettlebell with feet shoulder-width apart and toes pointed out.

  • Hinge at your hips and sit back into your ideal level, then reach for the kettlebell without losing the hinge or flat back.

  • Hike (or pull)  the kettlebell back so your forearms connect with your upper inner thighs. This gives you the momentum for the swing.

  • Keeping your core tight, drive (thrust) your hips forward into the hip extension, returning to a standing position.

  • Once the hips finish their extension, then the arms come off of the ribs and should extend straight from the shoulders due to momentum.

  • All power is coming from hips, glutes, and hamstrings.  Arms and shoulder should NOT be activated to lift the kettlebell.

Name *
Name
To begin, your shoulders should be above hips? *
For a deadlift, your feet are hip distance apart? *
A deadlift primarily works the glutes, hamstrings, and lower back? *
The power in a KD Swing comes from my core? *
When completing a KB Swing, I thrust my hips into the KB to swing it upwards? *