#Hip Hinge Rdl

How to hip hinge! The hip hinge is a foundational movement for optimal RDLs, bent over rows, kettlebell swings, good mornings, and more. But people often have a difficult time establishing a solid hinge position! When that happens, this takes pressure away from the legs and distributes it more to the lower back. Watch this video for one of our favorite drills to correct this! #hiphinge #deadlift #rdl #fitness

RDL Wall Hack for Beginners Struggling with your hip hinge? Try this simple wall trick to nail your Romanian Deadlift form! Doing RDLs against a wall helps you learn to push your hips back—not down—so you activate your glutes and hamstrings (not your lower back). Here’s how to do it: 1️⃣ Stand facing away from the wall, about 6–8 inches out 2️⃣ Set your feet hip-width apart 3️⃣ Slowly push your hips back until your 🍑 taps the wall 4️⃣ Keep your shoulders pulled back and your spine neutral 5️⃣ Return to standing and repeat 🔁 It’s a game-changer for beginners learning proper form! ⭐ Save this tip & tag a friend who needs it! #RDLHack #HipHingeDrill #GluteTraining #StrengthTips #BeginnerFriendly #FitTips #GluteActivation

The hip hinge is a fundamental movement pattern you will have to master for any deadlift variation. Here are some cues I use with my clients to help them perfect their hip hinges: - Push your bum as far back as you can. - Imagine there is a button behind you. Hit it with your bum. - Imagine you’re buried up to your knees in sand and push your glutes back. - Aim to extend your hips as far back as you can rather than aiming for the ground with dumbbells/barbell. - Brace your core as you extend hips backwards. - Maintain a neutral spine by keeping your chin tucked in with a posterior pelvic tilt. - Maintain a soft knee position, but do not bend through the knees. - Feel the stretch of your hamstrings, take your attention (mind to muscle) to your glutes and hamstrings, let them do the work to pull your hips back to the start position 👈🏽👈🏽 this one is BIG for mind to muscle connection. Common mistakes I see with hip hingeing: - Looking up rather than keeping chin tucked, which will promote an overextended spine. - Pushing knees forward turning the exercise into a knee dominant movement without any real hinge. - Not engaging back muscles in other to avoid flexing through the spine. Happy hingeing!

PT hack for hip hinges! Why do we even care though? Hinging from the hips is an essential part of the deadlift, RDL, and squat motions, but not all patients are out here trying to do those lifts! Sometimes, I teach a patient the hip hinge just to introduce activation of muscles along the posterior chain and coordination of the lumbopelvic connection ✅ This can improve their confidence with bending and lifting activities, which we love ❤️ Try these out and let me know how they go!

Good mornings are a hip hinge movement that target the hamstrings, glutes, and erectors. ❗️This exercise can be dangerous if done incorrectly or with too heavy of a load. An excessive arch exposes the vertebrae to a greater risk of injury. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Choose a stance that feels most comfortable for you. I usually place my feet about shoulder width apart, but sometimes use a wider stance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨You can use either a low bar or high bar position, based on which feels most comfortable for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Take a breath in, tighten your core and stabilize your trunk before you hinge. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Keep a neutral spine and push your hips back with slightly bended knees and vertical shins. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Range of motion will depend on flexibility/mobility. Your goal is to have your torso parallel to the floor. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❗️Try to master this movement with body weight only before adding a load. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I hope this was helpful! Please let me know in the comments what other exercises you’d like me to post about 💕

Single leg wall RDL’s: One of my favorite accessories This hip hinge dominate exercise is not only great for targeting the glutes & hamstrings, but because we’re taking it one step father by making it a unilateral or one sided exercise: - the core is forced to work harder to stabilize - single leg strength is improved - any imbalances or weaknesses can be revealed - greater emphasis on hip extension By digging your back leg into the wall, you limit any hip rotation during the movement and it assists with hip alignment, stability + glute drive on the way back up. Key notes: - use your hamstrings by bending & extending at the knees. Think of shoving your booty back to the wall while also pushing your back foot into the wall - don’t go super low. Your spine should come to a neutral position - parallel to the floor - take it slow & controlled, keeping the kettlebell close to your body - start with your weaker leg to help correct any imbalances where you may normally be compensating & not even realize it - the knee should not cave inwards & the core should be braced This is one that you may have to play around with a bit to find the perfect stance so you’re not too close to the wall, but not too far out either Give em a spin and let me know how they go <3

Your brain understands “push your hips back”, but your body doesn’t? Try this: 1️⃣ Step 1 foot away from a wall 2️⃣ Slowly reach your bum back to touch the wall behind you whilst letting your hands fall towards your toes 3️⃣ When your bum touches the wall, reverse the movement to stand back up And there you have it, the perfect hip hinge! You’ll find if you try to do one without the other, it doesn’t work out: - Bending over through your back? Your bum won’t touch the wall👎 - Not letting your chest lower? You’ll fall backwards!❌ You can practise this at home to build some confidence to step in to the gym and smash your RDLs! Work with me @growwithjazz via the link in my bio!👇 👩‍💻1:1 Coaching for personalised training and nutrition 💪or join my group training subscription! #rdl #romaniandeadlift #rdltechnique #rdlform

If you can’t hip hinge properly, every deadlift and RDL you do is an injury waiting to happen. 👇 Two cueing drills that will fix your pattern immediately. Most lifters who keep getting lower back and hamstring injuries aren’t lifting too heavy. They’re hinging from their lumbar spine instead of their hips. The load has to go somewhere — and when the hip hinge breaks down it goes straight to the structures that can’t handle it. Hands behind back — forces your chest up and your hips back. You physically can’t round forward. Feel what a real hip hinge is supposed to feel like. Foam roller — slides down your legs as you hinge. If it loses contact you’ve stopped hinging and started bending from your spine. Instant feedback every single rep. What to focus on: — Soft knees — not locked, not squatting — Hips drive back — not down — Flat back throughout — Feel the hamstring load at the bottom Own the pattern before you add load. The movement quality you build here transfers directly to every loaded hinge you do. $27 Pain Fix Guide — link in bio 🔗 Break the injury cycle. Build durable strength. 💪 #hiphinge #deadlift #lowbackpain #hamstrings #thepainfixdoc jwsfitness dpt physicaltherapy drivenlifters breaktheinjurycycle durablestrength movementpatterns injuryprevention resilientbody strengthtraining

They’re both hip hinges 💡 Consider this next time you’re struggling with 45° hip extension! Think >> RDL, tipped on its side. Does this visual help?? Save, share, follow for more ✨✨ . . . WOMENS LIFTING PROGRAM - link in bio 🔗🔗

This RDL hack does what the others don’t ⬇️ ✅ physical cue of the plate pushing in your hip crease to push your hips back ✅ physical cue against your belly to maintain a flat back and limit rounding of the lower back which causes pain I’m not saying the other hacks don’t work - they do, and I use them sometimes, but the PLATE TRICK is the FIRST thing I do with any new client who: 🤷‍♀️ has never hinged their hips before 🤷‍♀️ needs to fix their hip hinge 🤷‍♀️ Has lower back pain when doing RDLs Let me know if you try this out and if it helps you learn how to hinge your hips! 💡 Want to learn how to lift? Join Strong Girls Movement - a workout program with a coach who teaches you how to lift & workout - link in bio! 🔗 💪 #RDL #howtohingeyourhips #hiphinge #gymtutorial #personaltrainer #deadlift #workoutroutine #glutes

Leg-Supported RDL for Better Glute Engagement: App from @fitbodapp 1. Get a stable bench at knee height and support one leg against it. 2. Take a hip-width stance. 3. Keep shoulders away from ears. 4. Hinge at the hips, tighten your core, and maintain a neutral neck position. 5. Keep the weights close to your body and ensure your shins stay vertical throughout. 6. This supported form helps you hinge more effectively, enhancing glute activation. #fitbodapp #gluteworkout #legday #lowerbodvworkout #dumbbells

B stance RDL and RDL are both exercises that target the hamstrings and glutes. The main difference between the two is the stance of the feet. In B stance RDL, one foot is placed slightly behind the other, while in RDL, the feet are hip-width apart. B stance RDL is more challenging as it requires more balance and stability. RDL is a good exercise for beginners as it is easier to perform. Both exercises can be done with dumbbells, barbells, or kettlebells or smith machine. It is important to maintain proper form and engage the core muscles during both exercises to prevent injury. Give them a go! #gymgirl #bstancerdl #romaniandeadlift #howtodeadlift #howtogrowglutes #glutes #buildglutes #deadlift #comparrison #gluteworkout #glutesworkout #hamstring #howtoexercise #comparisonexercise #hamstringsworkout #buildmuscle #creatine #musclegrowth