The hinge exercise is introduced as a fundamental movement where the arms and legs coordinate to create a V-shape with the body. This movement emphasizes the importance of hip hinging, where the upper body bends forward while keeping the legs as straight as possible. The sequence involves alternating movements of the hands and feet, giving a solid focus on body mechanics and engagement.
As participants practice the hinge, they can expect to feel a stretch in their hamstrings due to the position they hold. Locking their knees helps to enhance this stretch, contributing to improved flexibility. This exercise is also beneficial in building awareness of upper body pressure, which is essential for performing tasks such as vaults and cat passes where torso positioning is crucial.
Incorporating the hinge into training routines can greatly enhance overall movement quality and body control. It's a simple yet effective exercise to develop strength and flexibility while preparing the body for more complex movements. With proper execution and repetition, one can greatly benefit from the hinge's application in various physical activities and training.
Key Points:
- The hinge exercise is a basic movement focusing on coordinating upper and lower body while maintaining a V-shape.
- It enhances hamstring flexibility and helps build awareness for upper body positioning in various physical activities.
- Regular practice can improve overall movement quality and body control, making it beneficial for advanced training.
Start standing up and bend down to place your hands on the ground with your legs straight. Alternate moving your hands both at the same time and then hop your feet forwards at the same time.
Either your hands or feet must move at any one time, but you cannot move the at the same time.
Move forwards for 15 paces. Then repeat backwards for 15 paces.
You must be facing the ground the whole time with the legs straight. Your hips must stay at their highest.
Repeat once.
You cannot stand up at any point.
distance.
repetitions.
hands.
orientation.
5.279next up is the hinge the hinge qm is10.84where your hands move and then your feet13.559move your hands move and then your feet15.519move and it it sort of your body is at a19.84V and you're sort of moving yeah your to23.279your upper body then your lower body so25.24I'll show you so from here bend over28.599hands feet hands hands feet hands feet31.56I'm trying to keep my legs as straight32.92as I can push out hands feet hands feet36.96and you're going to feel the stretch in39.12your hamstrings um yeah you're locking41.64your knees out and yeah that's going to43.44pull on the hamstring it's a good little45.16one to do because you're also getting47.36used to pressure on your hands your head50.92towards your hands uh when you're doing53.239cat passes and other vaults you your56.079your torso is going to be over the top58.84and this is like a nice little60.399introduction uh to feeling that and62.92getting used to that so from here legs66.36straight hands feet hands feet hands70feet okay this is the hinge add it into73.36your training with qm and yeah give it a76.36go
1 00:00:05,000 --> 00:00:13,000 next up is the hinge the hinge qm is 2 00:00:10,000 --> 00:00:14,000 where your hands move and then your feet 3 00:00:13,000 --> 00:00:19,000 move your hands move and then your feet 4 00:00:15,000 --> 00:00:22,000 move and it it sort of your body is at a 5 00:00:19,000 --> 00:00:24,000 V and you're sort of moving yeah your to 6 00:00:23,000 --> 00:00:28,000 your upper body then your lower body so 7 00:00:25,000 --> 00:00:31,000 I'll show you so from here bend over 8 00:00:28,000 --> 00:00:32,000 hands feet hands hands feet hands feet 9 00:00:31,000 --> 00:00:36,000 I'm trying to keep my legs as straight 10 00:00:32,000 --> 00:00:38,000 as I can push out hands feet hands feet 11 00:00:36,000 --> 00:00:40,000 and you're going to feel the stretch in 12 00:00:39,000 --> 00:00:43,000 your hamstrings um yeah you're locking 13 00:00:41,000 --> 00:00:44,000 your knees out and yeah that's going to 14 00:00:43,000 --> 00:00:46,000 pull on the hamstring it's a good little 15 00:00:45,000 --> 00:00:50,000 one to do because you're also getting 16 00:00:47,000 --> 00:00:52,000 used to pressure on your hands your head 17 00:00:50,000 --> 00:00:55,000 towards your hands uh when you're doing 18 00:00:53,000 --> 00:00:58,000 cat passes and other vaults you your 19 00:00:56,000 --> 00:01:00,000 your torso is going to be over the top 20 00:00:58,000 --> 00:01:02,000 and this is like a nice little 21 00:00:60,000 --> 00:01:05,000 introduction uh to feeling that and 22 00:00:62,000 --> 00:01:09,000 getting used to that so from here legs 23 00:00:66,000 --> 00:01:13,000 straight hands feet hands feet hands 24 00:00:70,000 --> 00:01:16,000 feet okay this is the hinge add it into 25 00:00:73,000 --> 00:01:19,000 your training with qm and yeah give it a 26 00:00:76,000 --> 00:01:19,000 go
