Hinge Progression



It's All About the Hinge Baby!


The hip hinge is known to be one of the most avoided movements in training programs! However, it should be the most prominent movement! Although it is an underutilized movement in programming, it is popular for strength development within the posterior kinetic chain (Cholewa et al, 2019). Hadzic et al (2013) provide justification that strength asymmetry between the quadriceps and hamstrings plays an important risk factor for lower leg injuries and strength imbalances followed by proper programming. Therefore, developing a training program to incorporate a balance between the anterior and posterior kinetic chain is ideal. It is clear that maintaining balanced muscular strength is important to the health and well-being of individuals (Krishnan & Williams, 2014).



Any particular foundational movement pattern has a variety of regressions or progressions that can be applied to present movement harmony. When movements are modified from new approaches, it is important to consider that the movement will likely carry over a distinct leg and hip muscle activity (Delgado et al, 2019) compared to the previous movement performed. Even though muscle activity will change upon these modifications, the hip hinge is still the proposed foundational movement pattern.


Progressions

When it comes to flowable progressions, the three conditions to consider are positions, stability, and intensity. At Linked Fit, our progressions are ordered to prioritize movement quality in positions, then train towards a stable orientation with the focus on reaching intensity demands. These progressions can be shifted depending on the individual's goals, thus making modifications within the stable orientation and intensity demands. Although one should never neglect the positional technique in training to optimize training longevity. Reinforcements in positions with key stances on stability and intensity to produce efficient adaptations can go a long way in training and produce efficient characteristics towards fitness optimization.



Position

  1. Supine

  2. Kneeling

  3. Standing


Stability

  1. Unilateral

  2. Bilateral


Intensity

  1. Load

  2. Velocity


Below is a list of key progressions within the hip hinge that one can consider when making upgrades in their training. Each position can be lateralized towards a greater progression based on the specific position utilized. This can be promoted depending on the available equipment.


Lying Glute Bridge

Lying Glute Bridge - 1 Leg

TRX Leg Curl

TRX Leg Curl 1-Leg

BB Glute Bridge

BB Glute Bridge - 1 Leg

RB Tall Kneel Hinge

Dowel RDL - Back Vertical

Dowel RDL

RB Standing Hinge w/ Posterior Pull

BW RDL 1-Leg w/ Contra 5-Cone Reach

KB Contra RDL 1-Leg w/ Cone Lateral Stepping

DB RDL - 1 Leg w/ 2 DBs

KB RDL w/ Plate Elevation

DB Base Hold RDL

DB RDL

DB RDL Pulse

KB Russian Swing

2 KB Russian Swing

KB RDL w/ RB Accommodating Resistance - 1 Arm

LM RDL - Perpendicular to BB

LM RDL - 1 Leg Contra - Parallel to BB

TB RDL

BB RDL - 1 Leg

BB Suitcase RDL

BB RDL to Drop

BB RDL

Axle Bar RDL

BB RDL w/ RB Accommodating Resistance



References:

  1. Cholewa, J. M., et al. (2019). "Anthropometrical Determinants of Deadlift Variant Performance." Journal of sports science & medicine 18(3): 448-453.

  2. Delgado, J., et al. (2019). "Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension." The Journal of Strength & Conditioning Research 33(10).

  3. Hadzic, V., et al. (2013). "Bilateral concentric and eccentric isokinetic strength evaluation of quadriceps and hamstrings in basketball players." Collegium Antropologicum 37: 859-865.

  4. Heelas, T., et al. (2019). "Muscle Activation Patterns During Variable Resistance Deadlift Training With and Without Elastic Bands." The Journal of Strength & Conditioning Research.

  5. Krishnan, C. and G. N. Williams (2014). "Effect of Knee Joint Angle on Side-to-Side Strength Ratios." The Journal of Strength & Conditioning Research 28(10).

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