Movement Pattern

Hinge

The Hinge pattern focuses on bending at the hips while maintaining a neutral spine, driving power through the glutes and hamstrings. It’s the foundation of exercises like the deadlift, kettlebell swing, and hip thrust, all of which train the posterior chain for strength and speed.

A strong hinge improves lifting mechanics, running efficiency, and injury prevention, especially for the lower back and hamstrings. Proper technique emphasises pushing the hips back (not squatting down) while keeping tension through the core and lats.

This pattern translates directly to sport and life — picking up objects, sprinting, and jumping all rely on hip extension. Mastering the hinge builds both power and longevity in training.

athlete performing a dumbbell Meadows row in a staggered stance
Dumbbell Meadows Row

Dumbbell Meadows Row

Read More
athlete performing a kettlebell hang clean from the hinge position, explosive hip drive captured mid-motion
Kettlebell Hang Clean

Kettlebell Hang Clean

Read More
athlete performing a single-arm dumbbell dead stop row, one hand braced on bench
Single-Arm Dumbbell Dead Stop Row

Single-Arm Dumbbell Dead Stop Row

Read More
Athlete mid-catch in barbell power clean, bar resting on shoulders, elbows high, quarter squat position, cinematic gym lighting showing explosive strength and control
Barbell Power Clean

Barbell Power Clean

Read More
Athlete mid-catch during barbell clean, elbows high, bar resting on shoulders, hips low, eyes forward, cinematic gym lighting showing power and focus
Barbell Clean

Barbell Clean

Read More
Athlete performing barbell bent-over row, torso parallel to ground, bar pulled to ribs, lats and traps engaged, cinematic gym lighting showing strength and posture
Barbell Bent-Over Row

Barbell Bent-Over Row

Read More
Female Athlete cleaning sandbag explosively to shoulders, mid-motion, strong gym lighting
Sandbag Clean

Sandbag Clean

Read More
Male athlete performing heavy barbell deadlift in gritty gym, chalk dust in air
Deadlifts

Deadlifts

Read More
Female athlete rowing on Concept2 machine, strong posture, cardio zone lighting
Rowing Machine

Rowing Machine

Read More
Athlete pulling SkiErg handles in strong hip hinge modern gym cardio zone lighting
SkiErg Pull

SkiErg Pull

Read More