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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.

female Athlete performing sandbag rotational clean, sandbag mid-swing across body, strong hip drive and core twist visible, cinematic gym lighting showing rotational power and focus
Sandbag Rotational Clean

Sandbag Rotational Clean

The Sandbag Rotational Clean builds explosive rotational power by driving the sandbag from the floor to chest height through a…
Editorial TeamEditorial TeamOctober 16, 20252 min
female athlete performing sandbag shouldering to carry, sandbag resting on one shoulder mid-walk, strong core engagement, cinematic gym lighting showing balance, power, and focus
Sandbag Shouldering to Carry

Sandbag Shouldering to Carry

The Sandbag Shouldering to Carry builds real-world strength and endurance by combining a powerful sandbag lift to the shoulder with…
Editorial TeamEditorial TeamOctober 16, 20252 min
Fit female athlete performing sandbag ground-to-shoulder, sandbag just reaching one shoulder, strong hip drive, upright torso, cinematic gym lighting showing power and control
Sandbag Ground-to-Shoulder

Sandbag Ground-to-Shoulder

The Sandbag Ground-to-Shoulder develops raw strength and explosive hip power by lifting the sandbag from the floor to one shoulder…
Editorial TeamEditorial TeamOctober 16, 20252 min
Athlete performing sandbag ground-to-overhead, sandbag mid-drive above head, full extension, strong hip drive visible, cinematic gym lighting showing explosive control and focus
Sandbag Ground-to-Overhead

Sandbag Ground-to-Overhead

The Sandbag Ground-to-Overhead is a full-body power movement that drives the sandbag from floor to overhead, building strength, coordination, and…
Editorial TeamEditorial TeamOctober 16, 20252 min
female athlete performing sandbag power clean and press, sandbag mid-overhead extension, dynamic movement showing hip drive and shoulder strength, cinematic gym lighting capturing explosive control
Sandbag Power Clean & Press

Sandbag Power Clean & Press

The Sandbag Power Clean & Press combines explosive hip drive with overhead strength, building total-body power, coordination, and control.
Editorial TeamEditorial TeamOctober 16, 20252 min
Female Athlete performing sandbag power clean, mid-pull position with sandbag rising close to body, explosive hip drive visible, cinematic gym lighting showing power and focus
Sandbag Power Clean

Sandbag Power Clean

The Sandbag Power Clean builds explosive strength and coordination, driving the sandbag from floor to chest with power, speed, and…
Editorial TeamEditorial TeamOctober 16, 20252 min
Athlete performing sandbag clean and press, sandbag mid-drive overhead, strong hip extension, core tight, cinematic gym lighting showing explosive power and control
Sandbag Clean and Press

Sandbag Clean and Press

The Sandbag Clean and Press builds explosive power and total-body strength by combining a clean to chest with an overhead…
Editorial TeamEditorial TeamOctober 16, 20252 min
Athlete performing sandbag squat clean, mid-catch in deep squat, sandbag at chest, powerful hip drive visible, cinematic gym lighting showing control and strength
Sandbag Squat Clean

Sandbag Squat Clean

The Sandbag Squat Clean builds explosive power and functional strength, combining a dynamic lift with core stability and full-body coordination.
Editorial TeamEditorial TeamOctober 16, 20252 min
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

The Barbell Power Clean develops speed, coordination, and total-body explosive power a foundational lift for athletes seeking strength that transfers…
Editorial TeamEditorial TeamOctober 15, 20252 min
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

The Barbell Clean builds total-body power, speed, and coordination transforming raw strength into athletic movement and explosive capability.
Editorial TeamEditorial TeamOctober 14, 20252 min