The Hip HingeOne movement behind deadlifts, kettlebell swings and picking things up.Body & healthThe most useful movement pattern outside the gym as well as in it.1Feet under the hipsBar or object close to the shins. Distance from the body is the mainlever.2Push the hips backKnees bend only slightly. You should feel the hamstrings load.3Flat back, bracedNeutral spine from head to hips. Brace before you pull.4Pull the floor apartPush through the legs; the bar stays in contact with the body.5Finish tallStand up. Do not lean back at the top.FAULTSRounding the lower back — the one that mattersThe bar drifting away from the shinsJerking rather than building tension firstThis is how to lift anything heavy off the floor, gym or not. It is thehighest-return movement to learn properly.The Hip Hingelearnposters.com
The Hip Hinge — printable health wall chart from LearnPosters. Free vector PDF, US Letter and A4.

The Hip Hinge, step by step

The most useful movement pattern outside the gym as well as in it.

  1. Feet under the hipsBar or object close to the shins. Distance from the body is the main lever.
  2. Push the hips backKnees bend only slightly. You should feel the hamstrings load.
  3. Flat back, bracedNeutral spine from head to hips. Brace before you pull.
  4. Pull the floor apartPush through the legs; the bar stays in contact with the body.
  5. Finish tallStand up. Do not lean back at the top.

Faults

  • Rounding the lower back — the one that matters
  • The bar drifting away from the shins
  • Jerking rather than building tension first

This is how to lift anything heavy off the floor, gym or not. It is the highest-return movement to learn properly.

Questions about the The Hip Hinge poster

What’s on the The Hip Hinge poster?
5 numbered steps, with a full worked run-through. The most useful movement pattern outside the gym as well as in it. Feet under the hips — Bar or object close to the shins. Distance from the body is the…; Push the hips back — Knees bend only slightly. You should feel the hamstrings load.; Flat back, braced — Neutral spine from head to hips. Brace before you pull.; Pull the floor apart — Push through the legs; the bar stays in contact with the body.; Finish tall — Stand up. Do not lean back at the top.. This is how to lift anything heavy off the floor, gym or not. It is the highest-return movement to learn properly.
Who is the The Hip Hinge poster for?
The Hip Hinge belongs to the Body & health section rather than to a school year, because health is not something one grade owns. Anyone learning movement can pin it up — a beginner, a student mid-course, or someone revising years later.
When should you use the The Hip Hinge poster?
Hinge at the hips, do not squat the weight up. The difference is where the movement starts. A wall chart earns its place by being glanceable from where the work is happening, so The Hip Hinge belongs on the wall where that health work actually happens, within glancing distance, rather than filed away.
What other posters go with The Hip Hinge?
Breathing Under Load, Common Injuries and The Core sit alongside The Hip Hinge in the Body & health section. Printed together they make a wall rather than a single sheet, which is how a reference set actually gets used.Breathing Under LoadCommon InjuriesThe Core
Is the The Hip Hinge poster free to download and print?
Yes. The Hip Hinge downloads as a free PDF with no account, no email and no watermark, like everything else in the Body & health section. Print as many copies as you like for a home, a classroom, a library or a tutoring group; reselling the file is the only thing the licence rules out.Read the licence
What size does the The Hip Hinge poster print at?
The Hip Hinge is a vector PDF laid out for US Letter, and prints on A4 with Fit to page — the same file, no separate download. Because every mark on it is drawn rather than photographed, it stays sharp enlarged to A3, A2 or A1 at a copy shop. Colour carries emphasis only, so a greyscale print of The Hip Hinge loses nothing.Printing guide

Related posters

Charts that sit alongside The Hip Hinge on the same wall.

Browse every Body & health poster, or start from the full catalogue.