| Hip Hinge Advanced Progressions |
The hip hinge is one of the most fundamental movements for normal activities of daily living but also extremely important for the golf swing. The hip hinge involves a controlled bending at the hips by pushing the butt backwards and keeping the spine straight, followed by extension of the hips (thrusting the butt forward) to come back upright. The most common exercise that involves the hip hinge is the deadlift. Done correctly, the hip hinge is very physically demanding. It involves mobility, flexibility, and strength throughout the entire body.  1 Kettlebell Hip HingeStarting the progression from a square stance position, we can add load by using either a barbell or kettlebell. From the starting position with a slight knee bend, push the hips backwards while keeping the chest up.  2. Single Arm Kettlebell Hip Hinge Moving up in the progression to a square stance with one arm using one kettlebell or dumbbells, keep the same posture as the first progression. Use the offhand as a counter balance by moving it away from the body and still bracing the core.  3. Single Leg Single Arm KB Hip HingeNext in the progression, move to a single leg with the weight held on the same side as the standing leg. This ipsilateral movement challenges balance but keeps the weight stacked. |
