Improve Your Hip Hinge With The Dowel Hinge Assessment

When it comes to results exercise technique is everything! For example perform a loaded squat or deadlift without correct form and  you’ll be in a world of pain or worse cause a severe back injury to yourself with months of rehab. The saying crawl before you walk is very similar to what I say to many clients “unloaded exercisers before loaded exercisers” which is very difficult for many to get their head around due to the “no pain, no gain” gym mentality in this day and age.  For many tho starting slow perfecting technique is whats going to enhance your longevity for many years to come.

Using a dowel or a broom stick the dowel hip hinge is a great assessment tool that you can perform at home to ensure your hip hinge is in check with these steps below!

Step 1:  Align the dowel with 3 points of contact head, shoulders and tailbone.

Step 2:  Hinge at hips maintaining a vertical shin and horizontal trunk.

Step 3:   Maintain all 3 points of contact on head, shoulders and tailbone.

Step 4:  Assess alignment by taking a photo or being evaluated by another person.

Step 5:  Return to starting position squeezing glutes up top.