“The Hip Hinge is one of the fundamental movement patterns for human beings and Cavemantraining has provided a guide to help the reader own the movement. Broken down into component parts, with definitions and videos, this ebook is big on performing the Hip Hinge correctly. It is sure to become a valuable addition to your reference library.”
~ Wendy Chappell
Whether you’re a personal trainer wanting to get a deeper understanding of the Hip Hinge and be able to explain it properly to your clients, or whether you’re wanting to start swinging a Kettlebell, Deadlift weights or perform Bent-Over Rows, this book is for you. This book is the precursor to the Kettlebell Swing, Conventional Deadlift and Bent-Over Rows, it covers important information that goes into details on what using the back to lift is, and how to prevent lifting with the back.
“No one should progress to exercises like the hip hinge deadlift, bent-over row or the kettlebell swing without fully understanding the hip hinge movement.” ~ Anna Junghans (Gym Owner – Gym Elite)
The hip hinge is a fundamental movement in exercise. It is vital because knowing and performing it correctly will prevent injury and will allow you to work a large portion of the posterior chain muscles with one movement. Also, a lot of important exercises—such as the kettlebell swing, the traditional deadlift, bent over rows and many more—depend on this movement.
This book will cover every intrinsic detail of the Hip Hinge movement, explained and broken down in such a way that everyone can understand it; it’s basic but at the same time advanced.
“This publication is a great asset for fitness enthusiasts. It covers an under-appreciated yet vital element in functional movement, the hip hinge. I’m glad I got the opportunity to help contribute to this important topic. I hope you find it useful and informative and, most importantly, incorporate this valuable information into your fitness routine.”
~ Derek Fronczak (NESTA Certified Personal Fitness Trainer and Functional Training specialist)
Table of Contents
– What is it?
– What is it not?
– Daily Life Applications
– Exercise Applications
– What are Hips?
– What is a Hinge?
– Cavemantraining definition of the Hip Hinge
– Posterior Chain
– Dynamic vs Static
– Muscle Groups Worked
– Main Muscle Targets
– Synergists and Stabilizers
— Gluteal muscle group
— Gluteus maximus
— Hamstring muscle group
— Semitendinosus muscle
— Semimembranosus muscle
— Biceps femoris muscle
— Erector spinae muscles
– Hip flexors
– Hip extensors
– The Hip Hinge Four Phase Movement Pattern
– Hip Hinge Drills
– Back Aches and Pains
– Supercharge your Weightlifting
– What is “Pulling Yourself Down”?
“You are doing a great service to people who are new to kettlebells and fitness in general. Breaks my heart when I see a large class using their upper body to move kettlebells with the kettlebell swing.” ~ Tony Gomez