Hip Pvc Hinge
Master the hip hinge! This exercise uses a PVC pipe to teach proper form, improve mobility, and build a stronger posterior chain. Perfect for deadlift prep!
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart, holding a PVC pipe or similar object along the back of your shoulders, your head, and your lower back. Make sure the PVC pipe has three points of contact: the back of your head, between your shoulder blades, and your sacrum (the base of your spine).
2. Engage your core muscles and retract your shoulder blades to keep your spine neutral.
3. Start the movement by pushing your hips back while you slightly bend your knees, ensuring the PVC pipe maintains contact with the three points along your back.
4. Hinge forward at the hips, lowering your torso toward the ground while the PVC pipe remains in contact with your head, back, and hips. Your upper body should be almost parallel to the floor at the bottom of the movement.
5. Squeeze your glutes and push through your heels to reverse the motion, returning to the upright starting position.
6. Perform the desired number of repetitions, focusing on maintaining perfect form throughout the exercise.
The PVC Hip Hinge is an excellent exercise for teaching proper hip hinge mechanics, which is fundamental for more advanced movements like deadlifts. It emphasizes the importance of maintaining a neutral spine and can help improve hip mobility and posterior chain strength.
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