Hip Hinge (Kettlebell)

A foundational posterior chain exercise where you bend at the hips while holding kettlebells, teaching proper hip hinging mechanics and building hamstring and glute strength.

Instructions

1. Stand with feet shoulder-width apart, holding a kettlebell in both hands or one hand at your side.
2. Keep your chest up, shoulders back, and a neutral spine throughout the movement.
3. Initiate the movement by pushing your hips backward while maintaining a slight knee bend.
4. Lower the kettlebell toward the ground by hinging at the hips until you feel hamstring tension.
5. Maintain a neutral spine and avoid rounding your lower back during the descent.
6. Drive through your heels and extend your hips to return to standing.

Tips

• The hip hinge pattern is foundational for all pulling movements and deadlift variations.
• Prioritize form and hamstring feel over how low the kettlebell goes.
• Keep a slight knee bend to reduce hamstring tightness and improve comfort.
• This exercise teaches proper movement mechanics that carry over to other exercises.
• Start with light weight and focus on technique before adding heavy load.