Weight Training
Dowel Hip Hinge
Own the hinge pattern
7 min
3 sets of 10
Beginner
Why this drill
Builds toward own the hinge pattern.
Instructions
- 1Hold a dowel against the back of your head, mid-back and tailbone.
- 2Push the hips back and let the chest drop, keeping all three contact points.
- 3Return by driving the hips forward, not by pulling with the back.
What to focus on
Hips traveling back while the spine stays neutral.
Recommended reps
3 sets of 10
Common mistake
Turning the hinge into a squat by bending the knees early.