Last week we showcased the multitude of squat variations to incorporate into your training. Now, we’re going after all of our favorite HINGE exercises (aka deadlift). For mobility reasons hinging exercises are a favorite when compared to squats. Why? As long as your hamstrings are not extremely tight then you have the prerequisites to perform hinging patterns. Hinging does not require deep ankle flexion or knee flexion like a squat. Another key benefit to hinging vs squatting is the ability to hinge when it translates to back health. Most Westerners are anterior chain (front side) dominant and have weak posterior chains (back side). Plus, individuals who can’t perform deep knee flexion due to an injury can still perform hinging patterns for strength and power.

 

We’ve included many unilateral (1-leg) patterns of hinging. While these require more balance they are necessary to improve symmetry with your body and help strengthen the weaker leg. Now, hinge away!

 

Bodyweight:

  • 2-Leg/1-Leg Dowel RDL (posture correction)

  • 2-Leg/1-Leg TRX RDL

  • Bench Hip Thrust (1-leg/2-leg)

Kettlebell:

  • 1-KB 1-Leg RDL/2-KB 1-Leg RDL/2-KB 2-leg RDL

  • 1-KB DL/2-KB DL

  • 2-Handed KBS/1-Handed Swing/2-KBS

  • 1-KB/2-KB Clean

  • 1-KB/2-KB Snatch

Barbell:

  • Hip Thrust

  • RDL

  • Deadlift

  • Sumo Deadlift

  • Good Mornings

About Josh Jarmin

Originally from Washington, D.C. (NOVA) Josh moved to Atlanta to be a Middle School history teacher after graduating from James Madison University. He joined the Marine Corps infantry as a reservist and served in Iraq honorably. Josh then turned his attention to personal training after his tour in order to help others reach their health/fitness goals. At one point he was 275lbs and 28% body fat. Now he's 195lbs and 13.5% body fat. Josh worked for several fitness facilities in Atlanta and developed a loyal following of trainees. He's created a training program of his own personal design and has established himself as one of the top kettlebell and body movement experts in the Atlanta area. Josh is currently the Co-Owner and Director of Fitness at Blueprint Fitness.

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