The hip hinge movement pattern used in deadlifts, RDLs, and kettlebell swings is very different than the squat, though most people get them mixed up. These two drills will help you fine-tune your hinge.
Even if you have an appreciation for what the hip hinge feels like, doing it with perfect form and control can be a challenge, hence the injury rates in hinge-based exercises like the deadlift and kettlebell swing.
Most people need verbal coaching and tactile cues to achieve the proper positions and physically grasp the concept of tension, biomechanics, and movement execution.
This drill helps you place an emphasis on the hips, which lead the motion. They unlock the initial aspect of the hip hinge and move backwards, as opposed to the knees unlocking and again squatting the hinge.
The beauty of this drill is the use of the wall as an external target that physically tells you where the movement needs to start. While receiving a tactile cue with the butt contacting the wall is great, it's not a requirement of the drill. The real focus is on the initiation of the hip dominant pattern towards the wall with the hips translating posteriorly, not the wall contact itself.
The next common pitfall you need to address is achieving and maintaining a fully neutral spinal position. That's where the dowel test comes in. The goal is to find a neutral-ish spinal position. You can do this by using a dowel on the back for an easy and reliable gauge of spinal positioning.
The biggest advantage of the 3-point dowel contact is that it's an objective sign of your spine's positions. If ANY of the three points lose contact with their original setup positions, you'll know that unwanted compensatory movement is happening in some region of the spine.
The two most common compensations are the head coming off the dowel into flexion (leading with the mid back), and the dowel losing contact with the tailbone, which indicates lower spinal flexion or posterior pelvic tilting. Using the dowel to groove the hip hinge with the maintenance of the spinal position is a great coaching and motor learning tool.
Use Coach Dowel and Coach Wall to help you learn the hip hinge. That'll take care of a lot of your kettlebell swing problems.
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