Master The Hip Hinge

Rated 5.00 out of 5 based on 6 customer ratings
(6 customer reviews)


What is the Hip Hinge? How do You Perform it Correctly?
Explained in plain English so everyone can understand it.

The hip hinge is a fundamental human movement and extremely important in exercise. It is vital because knowing and performing it correctly will prevent injury and will allow you to work a large portion of the posterior chain muscles with one movement. Also, a lot of important exercises—such as the Kettlebell Swing, the traditional Deadlift, Bent-Over Rows and many more—depend on this movement.

The hip hinge is essential for everyday knee and back health. It also rewards you with stretches to your hamstrings.

This book will cover every intricate detail of the hip hinge movement, explained and broken down in such a way that everyone can understand it; it’s basic but at the same time advanced.


This book is part of the Cavemantraining Kettlebell Training series, it builds up from the most basic and fundamental exercise after which you can progress to the Kettlebell Training Fundamentals, and Kettlebell Swing.


Due to the Hip Hinge being such a fundamental movement for every-day life, the precursor to popular exercises like the Conventional Deadlift, CrossFit Clean/Snatch, Bent-Over Row and Kettlebell Swing/Snatch, the movement deserves a book of its own, this is it.


This book covers common mistakes, how to correct the hip hinge, how to perform the hip hinge, hip hinge variations, what is lifting with the back, and much more.


“No one should progress to exercises like the hip hinge deadlift, bent-over row or the kettlebell swing without fully understanding the hip hinge movement.” ~ Anna Junghans (Gym Owner – Gym Elite)


All Cavemantraining books:

  • Master The Hip Hinge (currently viewing)
    On Amazon, iTunes, or Cavemantraining
  • Master The Lunge
    On Amazon, iTunes, or Cavemantraining
  • Master Kettlebell Grips and Racking
    On Amazon, iTunes, or Cavemantraining
  • Kettlebell Training Fundamentals
    On Amazon, iTunes, or Cavemantraining
    Contains the kettlebell grips and racking book
  • Master The Kettlebell Clean
    On Amazon, iTunes, or Cavemantraining
  • Master The Kettlebell Press
    On Amazon or Cavemantraining
  • Master The Kettlebell Swing
    On Amazon or Cavemantraining
  • Kettlebell Workouts And Challenges 1.0
    On Amazon, iTunes, or Cavemantraining
  • Flexibility, Mobility, and Strength Without Yoga
    On Amazon, iTunes, or Cavemantraining


“This publication is a great asset for fitness enthusiasts. It covers an under-appreciated yet vital element in functional movement, the hip hinge. I’m glad I got the opportunity to help contribute to this important topic. I hope you find it useful and informative and, most importantly, incorporate this valuable information into your fitness routine.”
~ Derek Fronczak (NESTA Certified Personal Fitness Trainer and Functional Training specialist)


“You are doing a great service to people who are new to kettlebells and fitness in general. Breaks my heart when I see a large class using their upper body to move kettlebells with the kettlebell swing.” ~ Tony Gomez


“The hip hinge is one of the fundamental movement patterns for human beings and Taco Fleur has provided a guide to help the reader own the movement. Broken down into component parts, with definitions and videos, this little ebook is big on performing the hip hinge correctly. It is sure to become a valuable addition to your reference library.” ~ Wendy Chappell


Table of Contents

What is the Hip Hinge? How do You Perform it Correctly?

  • Definitions
  • What is it?
  • What is it not?
  • Confusion
  • Daily Life Applications
  • Exercise Applications
  • Requirements
  • What are Hips?
  • What is a Hinge?
  • Cavemantraining definition of the Hip Hinge
  • Posterior Chain
  • Resistance
  • Dynamic vs Static
  • Muscles
  • Muscle Groups Worked
  • Main Muscle Targets
  • Synergists and Stabilizers
  • Details
    • — Gluteal muscle group
    • — Gluteus maximus
    • — Hamstring muscle group
    • — Semitendinosus muscle (part of the hamstring muscle group)
    • — Semimembranosus muscle (part of the hamstring muscle group)
    • — Biceps femoris muscle (part of the hamstring muscle group)
    • — Erector spinae muscles
  • Hip flexors
  • Hip extensors
  • The Hip Hinge Four Phase Movement Pattern
  • Hip Hinge Drills
  • Corrections
  • Back Aches and Pains
  • Supercharge your Weightlifting
  • Cues
  • What is “Pulling Yourself Down”?
  • Hip Hinge Variations
    • — Conventional Hip Hinge
    • — Straight-Legged Hip Hinge
    • — Conventional One-Legged Hip Hinge
    • — Straight One-Legged Hip Hinge
    • — Staggered Hip Hinge
  • Incorrect Muscle Engagement
  • Common mistakes
  • Hip Mobility
  • Become certified
  • What do you think? Seriously! What do you think?
  • Additional material


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6 reviews for Master The Hip Hinge

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  1. Rated 5 out of 5

    Mark Rummukainen (verified owner)

    Thorough, easy to read and understand. This has helped me teach others about the hip hinge and how to perform it correctly.

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  2. Rated 5 out of 5

    Marc Mourad (verified owner)


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  3. Rated 5 out of 5

    Sit Lee Cheah (verified owner)

    I’m now able to perform and understand how to do hip hinge.

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  4. Rated 5 out of 5

    Russ Wood (verified owner)

    Excellent information as all of the Cavemantraining / Taco Fleur instruction tends to be!

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  5. Rated 5 out of 5

    Joe Kinnerk (verified owner)

    Very well written and I liked the overview of human anatomy, it’s a good review for those with medical training and not overly complicated for those with no medical experience. The explanation of hip hinge vs squat in dead lift is well done. A must have resource.

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  6. Rated 5 out of 5

    Ruggiero (verified owner)

    Libro funzionale e utile! Spiega bene le basi di questo movimento. Completo ed esaustivo

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