KETTLEBELL HIP HINGE VARIATIONS
WHAT ARE HIP HINGE EXERCISES?
To put it simply, a Hip Hinge exercise, is an exercise performed with a slight bend in the knee, usually with a straight back (a Jefferson Curl would be an example of when this does not strictly apply) and with you leaning forwards, pushing your hips backwards. The posterior chain is the main focus of these exercises, therefore mainly working the muscle groups at the back of your legs and through the back of you trunk.
However, due to the nature of this group of exercises, you will use the rest of the muscles in your body to help stabilise and provide support throughout.
Your hips, the hinge joint and your posterior chain is responsible for providing support for the upper body, are essential in maintaining a good posuture, moving around efficently and therefore keeping this area strong and funtional helps to prevent injury and maintain a health standard of living.
Kettlebells are a great tool for working out the hip hinge. Using Kettlebells in this way will help you increase the strength of the muscles associated with the posterior chain.
Kettlebell exercises for hip hinge are very technical and use your glutes as the main force.
Before picking up a Kettlebell, it is extremely important to develop your core strength in tandem with your hip hinge mobility. You want to be able to perform a “hip hinge” without weight, keeping your chest up, your weight in your heels and your back straight.
SINGLE ARM KETTLEBELL SWINGS
ALTERNATING KETTLEBELL SWINGS
KETTLEBELL GOOD MORNINGS
SINGLE KETTLEBELL DEADLIFTS
DOUBLE KETTLEBELL DEADLIFTS
SINGLE ARM KETTLEBELL DEADLIFTS