Hip extension is the most powerful movement in sports, responsible for sprints, jumps, throws, & tackles. Most strength and conditioning programs train hip extension with Deadlifts, Kettlebell Swings, Cleans & Snatches. This is great, because the stronger you get in these movements, the more powerfully you will perform on the field.

But there’s one problem. Many athletes struggle to perform these exercises correctly. They tend to “squat” a lot of the movement missing out on the “bowing” motion that loads up the glutes and hamstrings. If you can’t hinge at the hips before transferring to hip extension, you’ll lose precious power.

The Hip Hinge with a dowel is a great exercise to teach an athlete the correct form needed for these exercises.

How to Perform:

Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees.

Next—and this is the critical step in the technique —push your hips and hamstrings back as far as you can as if closing a door with your bum. “DO NOT SQUAT THE MOVEMENT”

Briefly pause in the bottom position, then push your hips forward and come to a full stand, squeezing your glutes at the top of the movement.

For more information please contact Mick here at Physio Performance. Call 086-1958223, PM on Facebook or checkout www.physioperformance.ie/dev.