This exercise patterns the hip hinge in order to improve deadlift mechanics.
Half Kneeling Rotation with Dowel
This is a hip flexor stretch with spinal rotation for static motor control of the pelvis
- Starting Position:
- Half Kneeling
Set-Up: Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. Depending on the individual, the width of the front foot can be adjusted for balance. The narrower the foot is in relation to the knee, the greater the challenge. The front foot should feel as light as possible, enough to be able to pick it up and put it down. Throughout the exercises concentrate on staying as tall as possible creating a straight line from the ear, shoulder, hip, and down knee for proper posture alignment.
Action: Slowly rotate the dowel to one side as far as you can. At end range, take a deep breath and return to the start position. Repeat the process on the other side.
This is a diagonal pattern that helps develop trunk and lower body stability and upper body strength.
This exercise is used to increase resistive ability and assess right and left hip contribution in the hip hinge.