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 dumbbell hang clean and press, mid-press position, neutral grip, cinematic gym lighting
Dumbbell Hang Clean & Press

Dumbbell Hang Clean & Press

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Athlete performing kettlebell clean and jerk, mid-press with one arm locked overhead, opposite side braced, cinematic gym lighting
Kettlebell Clean & Jerk

Kettlebell Clean & Jerk

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Athlete performing kettlebell snatch, mid-phase with kettlebell rising close to body, strong hip drive, overhead lockout visible, cinematic gym lighting
Kettlebell Snatch

Kettlebell Snatch

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Athlete performing Y-Bell snatch, mid-lift phase with Y-Bell rising close to body, hip drive visible, overhead lockout in progress, cinematic gym lighting showing control and power
Y-Bell Snatch

Y-Bell Snatch

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muscular female athlete performing Y-Bell clean and press, mid-press position, neutral grip, cinematic gym lighting
Y-Bell Clean & Press

Y-Bell Clean & Press

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