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Foundationintermediate
Hip Hinge with Bar
Hinging with a light bar along the back blends the neutral-spine feedback of a dowel with the start of real loading — the doorway to deadlifting.
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How to dose it
- Sets
- 3
- Reps
- 8–10
- Intensity
- light, RPE 5
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
barbell
Set up
- 1Bar held along the spine or in the hands, feet hip-width.
Do this
- Push the hips back with a flat back
- Keep the bar path tight to the body
- Stand tall by squeezing the glutes
Avoid this
- Rounding under the bar
- Turning it into a squat
Safety
Confirm a clean neutral-spine hinge before adding meaningful load.