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Hi, David Weck here. Today, I'm going to teach you an exercise with the RMT Club called the Hip Hinge. This is a fantastic exercise that is not always performed optimally. I'm going to teach you how to perform it optimally, and harness the unique benefits of the RMT Club.
One of those benefits is that we are balancing the centerline with the hands, and an equal and opposite relationship when we change right and left. That really allows us to hone in and understand the centerline as we balance on one leg, and hinge through the hip [Balance Training]. The other advantage is the counter weighting and leverage that the club provides, and the momentum that we can initiate with the club that really makes it super challenging.
So, before we get started, the key to this is really understanding the Hip Hinge and the inguinal crease. The inguinal crease is that fold from the hip down to the groin, and we want to hinge so that the pelvis is flat. We're folding to that crease. You don't want to be opened up like 'this' and having the pelvis uneven. (I'll show you from 'this' angle) You want to hinge and fold into that inguinal crease so that you're nice and flat in the pelvis. The toes back 'here' are pointed down, not up and out like 'this.'
Your focus is bringing the club out very slowly for the counterweight. You begin overhead. You don't let your back arch. You're nice and tall. You can come up, start in a figure 4 or cue the ground for balance. You want to go very slowly. Focus on keeping the pelvis as flat as you possibly can. Focus on that centerline position with the club.
Now, you can extend the club out as far as possible. You can bring the club down for challenge to touch the ground. You can bring the club up and overhead, and you can come back up to 'here.' Or, come back up to 'here.' Give yourself a little rest and balance assist on this position. You really want to fight for this. So, what'll often times happen for people in the beginning is they'll start it out, and it will be very challenging where there's a lot of adjustment. You want to fight through that adjustment. That makes you very strong as you're getting coordinated. The more quiet and still that you can keep it, the better control that you have with your core and your balance. That hinging action is very very powerful for training your "glutes." Tie into your core, and balance through the foot.
Now, we can also use the club for momentum, and swing the club. This is extremely challenging in that Hip Hinge. If it's too challenging, you can use it touch down and regain your balance, and come in 'here.' You just simply repeat repetitions. Very challenging exercise. You want to fight for smooth control and balance. Here, I'm going to really let the club shift out and up. You'll find that the club helps you dial in that Hip Hinge to be very very precise and more balanced when you release the club.
You'll have tremendous balance, power and stability from the Hip Hinge.
