The hinge is one of the most fundamental movement patterns, but can also be one of the most misunderstood positions in athletics and strength training. The hinge is NOT a squat, but often is taught or performed as such. As Pavel Tsatsouline states in Enter the Kettlebell, “A natural athlete moves from his hips, never from his back or knees. The hips first movement is safest for your back and knees—and the most powerful.”¹ Depending on the body type of the athlete (long torso, short torso, etc.), the hinge can appear very different. However, in every case, a safe and effective hinge has the same basic principles in common, no matter what the body type. A proper hinge position combines both glute and hamstring recruitment, and proper spine and hip alignment. Loading the hinge should also include a biomechanical breathing match and appropriate tension principles. A good hinge is a very powerful and potentially ballistic movement. In its athletic expression it translates to the simple efforts of picking up loads, sitting and standing, and the more rigorous jumping, bounding, sprinting, barbell dead lift variations, some Olympic lifts, and is the foundational cornerstone for most kettlebell movements (swing, clean, snatch, etc.). Properly executed, a good hinge will recruit a stable core cylinder, strengthening the back, shoulders, hips, legs, and feet.

Figure 18.1 shows the hinge stance².

From start to finish, the spine in the hinge maintains a neutral position. Maintaining neutral spine throughout creates a stable core cylinder and a platform from which to load safely and effectively.

Self-correcting drills tend to be the best drills for the hinge because most people need to be able to feel their way into a good hinge position. The proprioceptive and interoceptive feedback needed for the athlete to understand their correct body position (angles, alignment, tension) can easily be created by the use of self-correcting drills and their corresponding “Ah-ha!” moments.