Functional Friday 💪 featuring the Hinge - aka. the Deadlift
This movement is essential to picking things up and putting them down. The hinge is the most fundamental, natural, and authentic way to move an object (which is why it’s important to do it right!)
The deadlift and hinge exercises are essential to strengthening your back, glutes, and legs, which are often weak from lots of daily sitting 🪑
❕ELEMENTS OF THE DEADLIFT❕
1️⃣ hinge at the hips combined with hip & knee flexion/extension.
2️⃣ feet shoulder width apart, feet flat and connected with the floor throughout the heel, mid foot, and toes.
3️⃣ set up with your legs parallel to the floor, brace your core and maintain a flat, neutral spine. Keep the weight or object as close to your body as possible, and extend your hips and legs simultaneously until you are standing up straight in full hip extension.
You should not feel like you are “pulling” with your back, but instead like you are driving the weight up using your hips (the hinge).
Key Exercises To Master the Hinge:
🟠 the Airplane: requires balance, but can be adapted with hands braced on the wall. This exercise is good for mobilizing the hips and creating stability throughout your core, hips, legs, and back. Essential for a good hinge! After one round of this you will feel it 😅
🟠the Hinge to Squat:
Practicing your full hinge (without lumbar/low-back flexion) is key to keeping your spine safe during these exercises, but is also a great way to warm up your hips and legs. This exercise can be incorporated into your every day warmup routine! Add increased resistance with a medicine ball for a greater challenge!
Happy Friday! ...