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Teaching the Hip Hinge

acl kyle matsel return to sport

Want to learn more about how we work with a live patient in the pre-op and immediate post op phase, check out ACL Rehab Live Patient Case Series:Strengthening and Complex Movement.

Kyle:  Let's try some hip hinging real quick. This is a great pattern for loading up your hips, working on that powerful explosion. Hip hinging is actually one of the, you know, movements we use a ton in athletics and sports. So this is going to be really great to develop. We're going to use the dowel to keep you in a good posture. So I want you just to put the stick on your back and you just going to grab on to it. It's going to stay in contact with your tailbone, your upper back and your head. Okay? Go ahead and grab onto that. We're just going to work the pattern first, and then we'll likely be able to get you into some weight pretty quick. 

Go ahead and step right up and just kind of foot on either foot on either side of the box. Yeah, just on the ground there is fine. You can actually bring this hand down into your neck. Yeah. There you go. So keep it on your head, upper back and tailbone and then just soft knees. Okay. So I don't want you to lock them out. Nice and soft knees I really want you to think about having like a hinge right here on your hips. As you start to set back, you're going to really set your hips back and then load up. You're going to feel stretch in the hamstrings and glutes as you load that up and then come back up. Alright. Good. Okay. Come back up. So it's a little bit squatty okay. So the difference between a hip hinge and a squat is the squat . . . your knees are coming forward and you're getting almost those tibias that are bending. With a deadlift your tibias are staying vertical. So yeah, more hip. There you go. That's much better. Come back up. Now you're losing that off your tailbone just a little bit okay. So keep those contacts. Go ahead set back. Keep those tibias vertical . . . further, further with your hips. There you go. Come back up. That's better. The further back you go with the hips, the better it's going to be. That's it. That's the best one you've done so far right there.

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