21-Days to Kettlebell Training for Beginners

Day 5 Safely lifting the kettlebell with a hip hinge

The following is a summary of day 5.

 

  • The hip hinge is the most common movement used for deadlifting
  • The hip hinge is performed with one or two joints
  • The knees stay above the ankles when hinging
  • The top of the pelvis is pulled up with the gluteus maximus
  • The pull at the bottom of the pelvis is created by the hamstrings (3 muscles) and the adductor magnus
  • First master the bodyweight hip hinge before adding weight to the movement
  • The weight should be positioned under the shoulder while in the hinge
  • Do not bend the back to reach for the weight
  • Perform the hip hinge hang lift if you’re working on range (3HL)
  • Don’t hold your breath during the lift
  • Brace your core to protect the spine
  • Keep your spine straight throughout the lift
  • The hip hinge deadlift is better to be performed for strength with slow focussed movement

 

Task

Your fifth task is to complete several sets of the hip hinge dead lift as per below.

 

Warm up first.

 

If your form and technique is already close to good then perform 8 reps of the dead lift otherwise regress to 4 reps of the hang lift.

Perform the reps on one side and then rest for 15 to 30 seconds or do 1 minute of mobility work like for example some dynamic pigeon, kneeling hip extensions (focus on working butt to the ground), or reverse lunge and pulse with arms overhead. After the rest you perform a set on the other side. Perform 8 to 12 sets in total.

 

If you’ve used your rest time for mobility work then you’ve already done your stretching for the day, otherwise end with some stretching.

 

Submission
You can film your hip hinge dead lift for feedback. Submit your video in any way possible. See the bonus lecture for suggestions.

 

 

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