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Hip Hinge with Arm Thrust

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By Kristen Gostomski, B.S. Sports & Health Science, HSSCS, INHC
Exercises

Like the Squat, the Hip Hinge is a fundamental exercise for learning to coordinate safe and functional movement for sports and life.  The main difference between a hinge and a squat is the joint which plays the primary role in the movement. While the Squat and Hip Hinge both require some movement from both knees and hips, the squat is knee dominant while the hip hinge is hip dominant. Adding the arm thrust  engages the whole body for acceleration and power.

  1. From Standing Ab Draw position, —feet a little closer than hip width, arms extended and relaxed at your sides—hinge your hips back while keeping a slight bend in the knees. Shoulders remain back and chest up while keeping your back flat. Only drop as low as your flexibility allows without rounding the back.
  2. With one powerful movement, arms extended, stand upright as you bring your hands straight overhead.
  3. As you perfect this exercise, add more power by accelerating up to the toes as you complete the upward movement.

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Kristin Gostomski - Functional Exercise And Nutrition Specialist

Hi, I’m Kristen. I am a Functional Exercise & Nutrition Specialist and I’m here to help your body and mind function it’s best. I am more than just a health enthusiast. I have a Bachelor’s Degree in the field of Health and Sports Science, I’m a former athlete, and I was raised by a gourmet chef. My mission is to empower you and your family to make smart decisions about your health

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