Hip Hinge with Stick

In this video I am demonstrating the mechanics for practicing a hip hinge to prepare for deadlifts and squats. This is great as a beginner exercise to get the body mechanics and muscle memory for the form needed in these movements. Instructions: 1) Stand with your feet about hip width apart. Engage your toes into the floor and keep balanced foot posture. Place a dowel rod or broom stick behind your back contacting the back of your head and the back of your sacrum. 2) Get tall spine posture and engage your deep core. 3) Keeping the rod behind your back in contact with the head and sacrum, slowly hinge forward at the hips. Stay more upright if practicing the squat or keep the knees straighter if practicing the deadlift. Make sure your knees track over the middle of the foot so the knees go out to the sides in line with your feet. Go as low as you can comfortably. 4) Exhale, and bring yourself out of the hip hinge back into standing. Think about squeezing the glutes as you come up without thrusting your pelvis forward. Repeat exercise as prescribed by your physical therapist. TIPS: -Make sure to keep your head and sacrum firmly against the rod at all times. If one end comes off, you are likely rounding through your back instead of hinging at the hips. -Once you have the form down, practice the movement without the rod and checking your spine posture in a mirror. DISCLAIMER: This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention