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Non-Vertical Pure Hinge Movements – Part I

In the past, I’ve talked extensively about the hinge, proper deadlift technique, stiff legged deadlifts, etc. Without specifying, this has all been inherently using a vertical load, in which the hinge is performed pulling a weight upward. Today, I’m going to be reviewing some non-vertical pure hinge movements. A lot of the same technique principles and queues are going to be applicable; the big difference is the direction of the load.


In certain cases, a patient may not be able to perform a vertically loaded hinge pattern. This can be due to the type of injury, the severity of the injury, the tissue(s) involved, and so on. In these cases, it may be beneficial to challenge the patient to build the hinge movement pattern but change to direction of the load. This will allow them to perform the movement successfully, but still be challenged by the load.


The first movement is a banded hip thrust. The set up is performed exactly like a deadlift: stance roughly shoulder width, braced through the core, and of course hinging through the hips. But instead of having a load being lifted in the front, a band is wrapped around the hips, placed roughly at the inguinal crease and anchored behind the patient. While hinging, the band pulls the hips backwards, flexing the hips. In order to return to neutral and upright, the patient must PULL their hips forward by squeezing the glutes and hamstrings.


Check out the video below for proper set up and execution of the exercise below.




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