Master The Hip Hinge: For anyone that wants to understand and properly perform the foundation for deadlifts, swings, cleans...
About this ebook
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 CavemantrainingMaster The Lunge
On Amazon, iTunes, or CavemantrainingMaster Kettlebell Grips and Racking
On Amazon, iTunes, or CavemantrainingKettlebell Training Fundamentals
On Amazon, iTunes, or Cavemantraining
Contains the kettlebell grips and racking bookMaster The Kettlebell Clean
On Amazon, iTunes, or CavemantrainingMaster The Kettlebell Press
On Amazon or CavemantrainingMaster The Kettlebell Swing
On Amazon or CavemantrainingKettlebell Workouts And Challenges 1.0
On Amazon, iTunes, or CavemantrainingFlexibility, 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?
DefinitionsWhat is it?What is it not?ConfusionDaily Life ApplicationsExercise ApplicationsRequirementsWhat are Hips?What is a Hinge?Cavemantraining definition of the Hip HingePosterior ChainResistanceDynamic vs StaticMusclesMuscle Groups WorkedMain Muscle TargetsSynergists and StabilizersDetails— 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 musclesHip flexorsHip extensorsThe Hip Hinge Four Phase Movement PatternHip Hinge DrillsCorrectionsBack Aches and PainsSupercharge your WeightliftingCuesWhat 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 HingeIncorrect Muscle EngagementCommon mistakesHip MobilityBecome certifiedWhat do you think? Seriously! What do you think?Additional materialAbout the author
My name is Taco Fleur, and I'm an IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, CrossFit Level 1 Trainer, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. I have owned and set up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam and Thailand. I'm currently living in Spain.Fleur, and I'm an IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, CrossFit Level 1 Trainer, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. I have owned and set up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam and Thailand. I'm currently living in Spain.andThailand. I'm currently living in Spain.
The first thing I'd like to know about is that I do not know everything, I do not pretend to know everything, and I never will. I'm on a path of life-long learning. I believe there is always something to learn from someone, no matter who they are. I've been physically active since the day I arrived on this earth in 1973. I got serious about training in 1999, touched a kettlebell for the first time in 2004, and got serious about kettlebell training in 2009. I'm here to do what I love most, and that is to share my knowledge with the world.
Some of my personal bests are 400 burpees performed under one hour; 500 kettlebell snatches, 500 swings and 500 double-unders all completed in one session; 250 alternating dead clean and presses in one session with 20kg; 200 pull-ups in one session; 200 unbroken kettlebell swings with a 28kg; most kettlebell swings completed in one session with a 28kg (1,501); most total kettlebell swings done in 28 days with a 28kg (11,111); windmill with a 40kg kettlebell; lugged to kettlebell up to 1,184m mountain; 160kg dead lift; 250 alternating dead clean and presses in one session with 20kg; 100 snatches on sand with a 24kg kettlebell; 85kg Olympic Squat Snatch; Gold medalist with 30 minutes of unbroken 16kg half snatches for a total of 532 reps.PBs not to boast but to demonstrate that I have a good understanding of technique and movement across different areas.
My own training and goals are geared around GPP (General Physical Preparedness) which involves kettlebell training, calisthenics and CrossFit. I like high-volume reps but also like greasing the groove now and again. My main goals are to remain as possible, remaining mobile, training in as many plans of movements as possible, and learning as many different combinations and movements as possible while having fun and enjoying Brazilian Jiu Jitsu. I'm not Arnold Schwarzenegger and will never be, but strength is not defined by physical appearance and huge bulging muscles.
