Installment 2 of our MOVE WELL TO MOVE OFTEN education series: HIP HINGE or “Good Morning”.
This is a YELLOW corrective exercise to prepare the body for deadlifts, kettlebell swings, RDLs and bridges. The PVC pipe maintains contact in three places: the head, thoracic spine and sacrum (tail bone) cueing them to move in alignment. Notice how the hips move to a plane BEHIND the feet. The idea is to push the hips back rather than bend over. The spine stays neutral – not bowing and not arching.
Notice the PVC pipe begins completely vertical, but does NOT go completely horizontal when the hips move back. This movement is not a 90 degree range meaning the sacrum (tailbone) should always be lower than the head.
To progress this move, slow down the tempo and hold at the bottom of the exercise, or hold a kettlebell at the chest for a weighted hip hinge. Once these are mastered, you are ready for more compound moves like deadlifts, RDLs, kettlebell swings and weighted hip bridges.