Dowel Hip Hinge
Hip hinge pattern to teach lumbopelvic dissociation (McGill, Cook).
compound movements Hips, glutes, hamstrings, movement patternExecution
- 1Standing, feet shoulder-width apart
- 2Push hips back with a neutral spine
- 3Knees slightly bent
- 4Stop when hamstrings tension is felt
Cues
- Hips back, chest up
- Spine stays long
- Weight through the heels
Common Errors
- Lumbar flexion
- Knees drifting forward
- Loss of neutral spine
Progressions
- 1Dowel hinge -> Bodyweight -> Load -> Tempo
Related Patterns
hamstring dominanceloss of lumbar extension
