F.I.T. Blog

Have your Teacher’s Back, Teach Them to Hip Hinge!

A few weeks into the school year, I often hear teachers struggling with sore low backs from standing all day, bending over desks etc.

We need to have our teachers’ backs and teach them a good hip hinge!

The great thing is, it’s not hard to learn a good hinge and doesn’t actually require equipment you can’t find in a classroom.

Coach Jared shows 3 progressions for a quality hip hinge:

  1. Reaching RDL
    • Assume a hip width stance, soften the knees and drive the hips to the wall behind you
    • As you hinge back, counter balance by reaching with the arms forward as far as you can
    • **Don’t let your weight shift so far back you lose contact with your big toe** (this is critical to a strong hip hinge and developing effective hamstring mobility)

2. Yardstick RDL

    • Place the yardstick down your spine in a standing position, getting it to connect to your head, shoulders and tailbone
    • Assume a hip width stance, soften the knees and drive the hips to the wall behind you
    • Stop the hinge when you are about to lose contact with one of the three points
    • **Don’t let your weight shift so far back you lose contact with your big toe** (this is critical to a strong hip hinge and developing effective hamstring mobility)

3. Toe Touch RDL

    • Assume a hip width stance, soften the knees and drive the hips to the wall behind you
    • Let your hands slide down your thighs as you continue to hinge
    • To get your hands to the floor, you will likely have to let the knees bend back forward SLIGHTLY (important to try and retain as much of the hamstring/glute stretch you can when you do this)
    • Return to standing by reversing your motion going down
    • **Don’t let your weight shift so far back you lose contact with your big toe** (this is critical to a strong hip hinge and developing effective hamstring mobility)

**I know I harped on the weight shift on all three variations. If you REALLY want to get the most out of a hip hinge (strong, powerful, sexy glutes and a healthy low back) this IS the critical piece to make that happen. It cannot be stated frequently or loudly enough**

Try these tomorrow. If you have soreness in your hips and hamstrings, NOT your low back, I will be happy.

Because being called a “pain in the a$$” is a part of my job ☺

We are FIT Strong!

Coach Jared