Hip Hinge
Why: to teach a neutral torso position, which should be mastered before adding load What You Need: long pole
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his month, Diane Vives is at Total Athlete ATX with Kathy Sharp, who is demonstrating the movements. This series of exercises is designed to prepare and build up to performing a proper kettlebell swing. The swing is not actually being taught here; look for great technicians and coaches for handson instruction on that exercise. The kettlebell swing is a very technical movement, and it’s important to master this basic—the hip hinge—before building up and adding load. These movements will help you prepare for working with the kettlebell.
photography by Brian Fitzsimmons performed by Kathy Sharp at Total Athlete ATX
Starting Position: • Stand in a tall posture, feet planted on the floor. • Grasp a long pole in both hands and hold it behind the back; one hand is placed behind the head and the other at the small of the back (the top hand’s palm is on the side of the pole away from the head; the back of the bottom hand is touching the back). • The bottom end of the stick should align approximately behind the knees, and there is contact with tailbone, mid back, and back of head in a straight line.
Motion: • Reach back with the hips; the pole should remain in contact in the same places and remain straight. • The upper leg and torso should create a V, not an L, as the hips are pushed back. • That V is the hip hinge, which loads the posterior chain, the stronger muscles. • Return to standing position; repeat. 12.2014 • AU STINFITMAGA Z I N E . C O M • 87