All About the Hinge

Hinging biomechanics, coaching, and programming

Movement Debrief Episode 121 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the setlist:
  • What mechanics are involved in hinging?
  • What range of motion restrictions does hinging improve?
  • What are my favorite hinging exercises and when do I prescribe them?
  • What regressions do I use to improve hip extension?
  • How can I improve hinging for different infrasternal angle presentations?
  • What mechanics does the Camporini Deadlift improve?
  • How can a snatch grip RDL improve thoracic spine mobility?
  • What is the foot position for a hinge and how do I coach it?
If you want to watch these live, add me on Instagram. Enjoy! and the audio version:  
Zac Cupples iTunes

Show notes

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Programming hinge exercises

I was wondering about how we can get more finessed in our prescription of hinging activities to improve sacral nutation and thus extensions and IR measures. Would the changes we see at the hip and pelvis as a result of these exercises be reflected at the thorax?

Hinging for wide infrasternal angles

If you have a wide infrasternal angle with a limited hinge pattern, what’s your favorite strategies for restoring adduction and internal rotation to increase the hinge?

Improving hip extension

How would you actually go about recapturing hip extension yourself ?

Hinging for narrow infrasternal angles

What would be your go-to to improve a hinge on a narrow infrasternal angle who has compression in the dorsal rostral area?

Camporini Deadlift

What would the Camporini Deadlift be useful for?

Snatch Grip RDL

You have a blog post on deadlifts where you recommend Snatch Grip RDL as a regression Could you explain why Snatch Grip RDLs force more thoracic flexion?

Foot position during the hinge

For the hinge pattern, you noted this as an exhalation strategy thus biasing a pronatory twist of the foot. A lot of teaching is to activate the foot, 3 points of contact, which results in a more supinated “tented foot position” Is this going to lead to a compensatory and lower power position? What are you cueing and teaching for ground or rooting mechanics to hingeing athletes?

Sum Up

  • A hinge is a horizontal and posterior pelvic displacement that involves sacral nutation and femoral adduction with internal rotation.
  • Hinges can be programmed for both hip extension limitations and an inability to break parallel on a squat
  • Drive posterior expansion and inhalation mechanics before driving the hinge pattern.
  • When improving hip extension, coach the stack, then drive end-range hip extension
  • Snatch-Grip RDLs can be used to increase posterior thorax expansion because the scapulae will be more internally rotated
  • The hinge is more exhale bias, so foot position would be more dorsiflexed and everted compared to a squat. Tripod foot should be coached for both
If grip is limiting you, then you may consider using a hook grip. My boi Manuel Buitrago has a great post on it here.  Image by Taco Fleur from Pixabay