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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Hinge

// EXERCISE EXECUTION

DOWEL HINGE

// COACHING AUDIO

00:00 / 03:56

The dowel hip-hinge is an introductory drill to help teach someone how to move their hips backward and forward along a horizontal plane, whilst maintaining three points of contact along the spine: the head, upper back, and the tailbone.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Feet roughly hip width apart

    Feet straight

    Hold the bar on your back

    Have it in contact with the Head, Upper Back & Tailbone​

    Long Spine & Abs Tight

    Relatively stacked rib cage and pelvis​

    Soft knees

    Knees on top of shoelaces​

    Whole-foot pressure

    Slight focus on the base of the big toe and inside heel
[ (1).png

Phase One

Execution

    Initiate by pushing your hips back and slightly up

    Pelvis moves back, not down​

    Knees stay on top of shoelaces

    Maintain whole foot pressure

    Slight focus on base of big toe and inside heel​

    Maintain long spine and abs tight

    Maintain contact with the bar

    Head, Upper Back & Tailbone​

    Depth is personal

    Just because you can go lower, that doesn't mean you need to​

    We moving through the hips. We're not moving the spine.
[ (2).png

Phase Two

Execution

    Push into the floor to stand up

    Not pull​

    Push into the floor with whole foot pressure

    With a slight focus on base of big toe and inside heel​

    Maintain contact with the bar

    Head, Upper Back & Tailbone

    Maintain Long spine and abs tight​

    Allow your hips to travel forwards as you return to standing position

    We don't need to keep pushing our bum forwards once we're at the top​

// COMMON MISTAKES

Knees & Feet Turning Out

Rounding The Back

Toes / Heels Coming Up

Too Much Knee Bend

Too Much Extension

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