Moves/Hip Hinge To Row

Hip Hinge To Row

ID: 271

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Exercise Types:
Lower Hinge, Upper Pull
Contraindications:
Lower Back Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Scapulae retracted and depressed before the pull begins.
  2. 2. Feet hip-width apart, weight balanced over mid-foot throughout.
  3. 3. Establish a stable base before adding any dynamic component.
  4. 4. Maintain a neutral spine from tailbone to crown; avoid rounding the upper back.

Regression:

Slow the eccentric to a 4-count descent to reinforce hamstring loading and spine position before adding intensity.

Progression:

Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.

Common Problems:

Lower back rounding on the pull — cue neutral spine and brace harder before lift-off. Bar drifting forward — keep it dragging against the body.