Hip hinge? Yeah, you know like the golf swing. No not a bend from the waist, a hinge from the hips. When you hinge from the hips you will create more flex/bend from the hips with slight bend in the knees. It feels like you are sitting your butt back towards a wall behind you. A hinge is different from a squat. In a squat you bend from the hips and knees as a more coupled movement in which the hips and knees flex to a similar degree. When you set up to the golf ball at address, hopefully you are hinging into golf posture versus squatting.
Placing a dowel or a 5iron along your spine is going to help you find a neutral spinal posture. Place one hand on the stick behind your neck and one hand on the stick behind your lumbar spine. Keep the stick in contact with your head, between your shoulder blades, and on your tailbone. Sit your hips back keeping your shins vertical, until you feel your hamstrings begin to load. There should be more bend in your hips than in your knees. Stand up nice and tall squeezing your glutes and quads. Make your repetitions with the intention of loading your posterior chain at the bottom and creating as much tension as you can at the top. Keep your eyes on the horizon.
Stick Hinge 2-4 sets of 10
*Stand with your feet shoulder width apart.
*Hold a golf club or dowel along your spine with it touching the back of your head, between your shoulders and on your tailbone. *Hold the club/dowel with one hand behind your neck and the other hand behind your low back.
*While maintaining your three points of contact (head, shoulders, tailbone), reach your hips back as if you are reaching your tail to touch a wall behind you.
*You should be folding more from the hips with the knees slightly bending. You should feel your weight shift into your heels.
*Once you feel some stretch in your hamstrings, press your hips forward to return to standing.
