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Master The Hip Hinge: The foundation for kettlebell swings, deadlifts, cleans, and more.
Whether you're a personal trainer wanting to get a deeper understanding of the hip hinge and be able to explain it properly to your clients, or whether you're wanting to start swinging a kettlebell, deadlift weights or perform bent-over rows, this book is for you.
The hip hinge is a fundamental movement in exercise. It is vital because knowing and performing it correctly will prevent injury and will allow you to work a large portion of the posterior chain muscles with one movement. Also, a lot of important exercises—such as the kettlebell swing, the traditional deadlift, bent-over row and many more—depend on this movement.
This book will cover every intricate detail of the hip hinge movement, explained and broken down in such a way that everyone can understand it; it's basic but at the same time advanced.
"No one should progress to exercises like the conventional deadlift, bent-over row, or the kettlebell swing without fully understanding the hip hinge movement." ~ Anna Junghans (Gym Owner - Gym Elite)
"This publication is a great asset for fitness enthusiasts. It covers an under-appreciated yet vital element in functional movement, the hip hinge. I’m glad I got the opportunity to help contribute to this important topic. I hope you find it useful and informative and, most importantly, incorporate this valuable information into your fitness routine."
~ Derek Fronczak (NESTA Certified Personal Fitness Trainer and Functional Training specialist)
"You are doing a great service to people who are new to kettlebells and fitness in general. Breaks my heart when I see a large class using their upper body to move kettlebells with the kettlebell swing." ~ Tony Gomez
"The hip hinge is one of the fundamental movement patterns for human beings and Taco Fleur has provided a guide to help the reader own the movement. Broken down into component parts, with definitions and videos, this little ebook is big on performing the hip hinge correctly. It is sure to become a valuable addition to your reference library." ~ Wendy Chappell
"Throughout my life I have attended many courses and workshops, from most I walked away thinking to myself that if they just changed the wording slightly, presented things differently, and did not assume everyone would know what they were talking about, then a lot more people would have benefited from the information provided. I have learned from these experiences and vowed not to make the same mistake writing this book." ~ Taco Fleur (Owner of Cavemantraining)
Taco Fleur is a Qualified Kettlebell Coach with Level II credentials, IKFF CKT Level 1, CrossFit Level 1 Trainer, MMA Fitness Level 2, MMA Conditioning Level 1, PUNCH, BJJ Purple Belt, and others.
Table of Contents
Who Is This Book For?
What Will You Learn?
Definitions
What Is It?
What Is It Not?
Quick Comparison
Objective
Confusion
Daily Life Applications
Exercise Applications
Requirements
What Are Hips?
What Is a Hinge?
Cavemantraining Definition of the Hip Hinge
Posterior Chain
Resistance
One Or Two Joints?
Dynamic vs Static
Muscles
Muscle Groups Worked
Main Muscle Targets
Details
Hip Flexors
Hip Extensors
The Hip Hinge Four Phase Movement Pattern
Caveman Kettlebell Swing Muscle Priming Routine
Warm-up
Muscle priming
Hip Hinge Drills
Corrections
Back Aches and Pains
Supercharge Your Weightlifting
Cues
What is “Pulling Yourself Down”?
The Movement
Hip Hinge Variations
Incorrect Muscle Engagement
Common mistakes
Hip Mobility
The hip hinge is a fundamental movement in exercise. It is vital because knowing and performing it correctly will prevent injury and will allow you to work a large portion of the posterior chain muscles with one movement. Also, a lot of important exercises—such as the kettlebell swing, the traditional deadlift, bent-over row and many more—depend on this movement.
This book will cover every intricate detail of the hip hinge movement, explained and broken down in such a way that everyone can understand it; it's basic but at the same time advanced.
"No one should progress to exercises like the conventional deadlift, bent-over row, or the kettlebell swing without fully understanding the hip hinge movement." ~ Anna Junghans (Gym Owner - Gym Elite)
"This publication is a great asset for fitness enthusiasts. It covers an under-appreciated yet vital element in functional movement, the hip hinge. I’m glad I got the opportunity to help contribute to this important topic. I hope you find it useful and informative and, most importantly, incorporate this valuable information into your fitness routine."
~ Derek Fronczak (NESTA Certified Personal Fitness Trainer and Functional Training specialist)
"You are doing a great service to people who are new to kettlebells and fitness in general. Breaks my heart when I see a large class using their upper body to move kettlebells with the kettlebell swing." ~ Tony Gomez
"The hip hinge is one of the fundamental movement patterns for human beings and Taco Fleur has provided a guide to help the reader own the movement. Broken down into component parts, with definitions and videos, this little ebook is big on performing the hip hinge correctly. It is sure to become a valuable addition to your reference library." ~ Wendy Chappell
"Throughout my life I have attended many courses and workshops, from most I walked away thinking to myself that if they just changed the wording slightly, presented things differently, and did not assume everyone would know what they were talking about, then a lot more people would have benefited from the information provided. I have learned from these experiences and vowed not to make the same mistake writing this book." ~ Taco Fleur (Owner of Cavemantraining)
Taco Fleur is a Qualified Kettlebell Coach with Level II credentials, IKFF CKT Level 1, CrossFit Level 1 Trainer, MMA Fitness Level 2, MMA Conditioning Level 1, PUNCH, BJJ Purple Belt, and others.
Table of Contents
Who Is This Book For?
What Will You Learn?
Definitions
What Is It?
What Is It Not?
Quick Comparison
Objective
Confusion
Daily Life Applications
Exercise Applications
Requirements
What Are Hips?
What Is a Hinge?
Cavemantraining Definition of the Hip Hinge
Posterior Chain
Resistance
One Or Two Joints?
Dynamic vs Static
Muscles
Muscle Groups Worked
Main Muscle Targets
Details
Hip Flexors
Hip Extensors
The Hip Hinge Four Phase Movement Pattern
Caveman Kettlebell Swing Muscle Priming Routine
Warm-up
Muscle priming
Hip Hinge Drills
Corrections
Back Aches and Pains
Supercharge Your Weightlifting
Cues
What is “Pulling Yourself Down”?
The Movement
Hip Hinge Variations
Incorrect Muscle Engagement
Common mistakes
Hip Mobility
76 pages, Kindle Edition
Published April 3, 2019
About the author
Taco Fleur
72 books3 followersTaco Fleur is the creator of KETTLEBELL MONSTER, the complete kettlebell ecosystem to learn, train, master, and connect, released January 2, 2023. He founded Cavemantraining in 2009 and IKU, International Kettlebell University, and is the author of more than 40 kettlebell books, including the Kettlebell Exercise Encyclopedia and the Master Kettlebell series.
Born in Amsterdam in 1973, he joined the Air Force at sixteen and left the Netherlands at nineteen. In the more than three decades since, he has lived and trained in nine countries: the Netherlands, Spain, Australia, Vietnam, Thailand, Italy, Tanzania, Albania, and Greece. He has traveled, trained and hosted kettlebell workshops and certifications in many more, among them Bali, Singapore, Germany and Sri Lanka. He started as a programmer, writing code for banks and governments. In 2004 he founded Executive Results in Brisbane, filled the gym with kettlebells and picked up his first, sixteen kilograms. In 2009 he opened The Tough Spot in Brisbane, followed by a second location in Albion, and around 2014 Gym Elite in Danang, Vietnam. Most people pick up a kettlebell and learn the swing. He picked up a kettlebell and started taking it apart, not the bell, but the movement. That analytical instinct became the foundation of everything he teaches. Every exercise broken into steps.
He obtained certifications from both sides of the kettlebell world, because the kettlebell does not care what school you came from: StrongFirst SFG2, IKFF Certified Teacher, Russian Girevoy Sport Institute Level 1, IKSFA Kettlebell Coach (ACE approved), HardstyleFit Level 1 Instructor, Kettlebells Level 2 Trainer, Kettlebell Science and Application, and Kettlebell Sport Rank 1. He also obtained the CrossFit Level 1 Trainer certification. He has written for BoxRox and was featured in four issues of Iron Man magazine, Japanese edition, around 2015. He has taught more than 26,000 students online, and his YouTube channel Cavemantraining, started in 2008, has close to 70,000 subscribers and more than 7 million views.
His own numbers, in the kettlebell and outside it: a 36kg strict press for 5 reps, a double 32kg strict press, a 36kg Hardstyle snatch, the StrongFirst snatch test completed twice, 200 unbroken swings with 28kg, one hour of unbroken clean and jerk with 16kg, 45 minutes of unbroken clean and jerk with 20kg, 532 unbroken snatches, 1,501 swings with 28kg in a single session, 11,111 swings with 28kg in 28 days, a 40kg windmill, 100 Turkish get-ups with 20kg in one session, a 160kg deadlift and an 85kg Olympic squat snatch. He took part in the 100k Bribie Island Multi-Sport race (2006), the Hells Bells 24-hour adventure race (2007) and Tough Mudder (2010), and won gold and silver medals in BJJ tournaments (2011).
He teaches the why first, in plain language, with the research behind it. Most teachers are Hardstyle or Sportstyle; he covers both and everything in between. His books are the same.
"Stop making excuses, commit to it, and take a small step. Those small steps will become part of your life as long as you repeat them. Then they will become bigger steps, and then it will just become a lifestyle, and you will love it. Pick up a kettlebell and just do one thing with it."
Born in Amsterdam in 1973, he joined the Air Force at sixteen and left the Netherlands at nineteen. In the more than three decades since, he has lived and trained in nine countries: the Netherlands, Spain, Australia, Vietnam, Thailand, Italy, Tanzania, Albania, and Greece. He has traveled, trained and hosted kettlebell workshops and certifications in many more, among them Bali, Singapore, Germany and Sri Lanka. He started as a programmer, writing code for banks and governments. In 2004 he founded Executive Results in Brisbane, filled the gym with kettlebells and picked up his first, sixteen kilograms. In 2009 he opened The Tough Spot in Brisbane, followed by a second location in Albion, and around 2014 Gym Elite in Danang, Vietnam. Most people pick up a kettlebell and learn the swing. He picked up a kettlebell and started taking it apart, not the bell, but the movement. That analytical instinct became the foundation of everything he teaches. Every exercise broken into steps.
He obtained certifications from both sides of the kettlebell world, because the kettlebell does not care what school you came from: StrongFirst SFG2, IKFF Certified Teacher, Russian Girevoy Sport Institute Level 1, IKSFA Kettlebell Coach (ACE approved), HardstyleFit Level 1 Instructor, Kettlebells Level 2 Trainer, Kettlebell Science and Application, and Kettlebell Sport Rank 1. He also obtained the CrossFit Level 1 Trainer certification. He has written for BoxRox and was featured in four issues of Iron Man magazine, Japanese edition, around 2015. He has taught more than 26,000 students online, and his YouTube channel Cavemantraining, started in 2008, has close to 70,000 subscribers and more than 7 million views.
His own numbers, in the kettlebell and outside it: a 36kg strict press for 5 reps, a double 32kg strict press, a 36kg Hardstyle snatch, the StrongFirst snatch test completed twice, 200 unbroken swings with 28kg, one hour of unbroken clean and jerk with 16kg, 45 minutes of unbroken clean and jerk with 20kg, 532 unbroken snatches, 1,501 swings with 28kg in a single session, 11,111 swings with 28kg in 28 days, a 40kg windmill, 100 Turkish get-ups with 20kg in one session, a 160kg deadlift and an 85kg Olympic squat snatch. He took part in the 100k Bribie Island Multi-Sport race (2006), the Hells Bells 24-hour adventure race (2007) and Tough Mudder (2010), and won gold and silver medals in BJJ tournaments (2011).
He teaches the why first, in plain language, with the research behind it. Most teachers are Hardstyle or Sportstyle; he covers both and everything in between. His books are the same.
"Stop making excuses, commit to it, and take a small step. Those small steps will become part of your life as long as you repeat them. Then they will become bigger steps, and then it will just become a lifestyle, and you will love it. Pick up a kettlebell and just do one thing with it."
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