Kettlebell Exercise Information
Hip Hinge
The hip hinge is a movement that involves the hip joints. The conventional hip hinge also involves the knees, and the true hip hinge is a stiff-legged hip hinge.
The break at the hip joint and folding forward mimics how a door hinge functions. One part is fixed, which for a door is the wall, and for the exercise are the legs, and the moving part is the torso.
Contrary to what the name might suggest, the hips are not hinge joints. The hip joint is a ball-and-socket type of synovial joint and connects the pelvic girdle to the lower limbs.
There are hip hinge variations that involve a change of stance or a change of bilateral to unilateral. The bodyweight exercises can be loaded and used in exercises like the deadlift, bent-over row, kettlebell hip hinge swing, snatch, and so on.
Bodyweight Conventional Hip Hinge
Bodyweight Conventional Hip Hinge
The conventional hip hinge is a variation where the knees are added to the movement. It's no longer just a hinge at the hips but also the knees. The knees are added so that two joints, the hips and knees, are the prime movers actioning the movement and moving the weight if any has been added. The bending of the knees also allows the weight to be closer to the center of gravity. Not bending the knees and lifting a weight that can't be supported that far out would result in toppling forward.
Kettlebell Swingclean
RPM
Slow tempo:
Bodyweight Conventional Hip Hinge
Fast tempo:
Bodyweight Conventional Hip Hinge
Alternatives
Alternatives for this exercise are:
Common Mistake(s):
This information flows through from Hip Hinge
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Chin to chest/neck flexion
The chin is close to the chest during any hip hinge movement, for example, a swing, clean, or snatch performed with a hip hinge movement.
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Looking at the horizon
Looking at the horizon in the goal position is a common mistake. It’s only recommended if there are problems with keeping the shoulders back at the bottom position. Strength and flexibility around the scapulae should be developed.
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Rounding the back
A common mistake, especially when trying to create more range than flexibility allows, is to bend/round/arch the back. The shoulders come forward and the upper part of the thoracic spine is crunching.
This is not a mistake, nor dangerous if done under the right conditions, but in a hip hinge, this is not part of the exercise’s goals.
This information flows through from Bodyweight Conventional Hip Hinge
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Bending the ankles and dropping the knees
A common mistake is to bend the ankles so that the shins are no longer vertical and the knees are coming forward. The ankles are not supposed to be involved in any variation of the hip hinge.
This is usually done because flexibility/range is lacking and bending the ankles will add some additional range but it can also be because the calf muscles are weak or not properly activated.
This information flows through from Kettlebell Swingclean
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Chin to chest/neck flexion
The chin is close to the chest during any hip hinge movement, for example, a swing, clean, or snatch performed with a hip hinge movement.
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Kettlebell bobbing on the backswing
The arms are stopped by the body and the kettlebell/weight wants to travel further which results in bobbing of the kettlebell at the end of the backswing. Bobbing is a short jerky movement, in this case, the kettlebell moves up toward the buttocks and back down as you pull it out.
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Not pulling long enough (clean)
Not pulling long enough and transferring the work onto the arms.
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Pulling the weight with the arm(s)
Pulling the weight up with the arm(s) rather than the muscles in the legs that are supposed to power the kettlebell clean.
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Seeing the palm of the hand in racking
The palm of the hand is facing forward in the racking position and usually, this is paired with the bell (the round bit of the kettlebell) being positioned on the outside of the arm rather than on the inside and the handle lays horizontally within the palm rather diagonally (45-degree angle).
Kettlebell Tactical Swingclean
No common mistakes are yet created or linked for the Kettlebell Tactical Swingclean. Why not help improve the encyclopedia?
Parent exercise: Kettlebell Swingclean
This is a: Loaded Exercise Variation
Is loaded with equipment: Kettlebell
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Form and Technique
This section explains the form and technique for the Kettlebell Tactical Swingclean exercise.
As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.
Set-Up
Form
- Keep the ankles from moving To keep the ankles form moving, both the anterior and posterior muscles need to work isometrically t…
- Keep the feet flat on the ground Keeping the feet flat on the ground means that the whole of the foot is working. The toes are workin…
- Keep the shins vertical Keeping the shins vertical means keeping them where they are when you stand upright. No movement sho…
- Keep the spine aligned The spine consist of the lumbar, thoracic, and cervical region. Bending at the neck (cervical) or an…
Goal
Move the torso toward a horizontal position
Max ROM is defined by the exercise or goal
Hips back and down
Muscles Used:
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Hip Flexion Prime Mover Eccentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Gracilis
Body Part(s): Lower Body / Legs / Upper Legs / Medial
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Iliacus
Body Part(s): Lower Body / Legs / Upper Legs / Medial
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Psoas Major
Body Part(s): Lower Body / Legs / Hips
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Rectus Femoris
Body Part(s): Lower Body / Legs / Upper Legs / Anterior
Muscle group: Quadriceps
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Sartorius
Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior
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Tensor Fasciae Latae
Body Part(s): Lower Body / Legs / Upper Legs / Lateral
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Gracilis
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Hip Extension Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Adductor Magnus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior / Medial
Muscle group: Adductors
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Biceps Femoris Long Head
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Biceps Femoris, Hamstrings
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Gluteus Maximus
Body Part(s): Lower Body / Legs / Hips / Posterior
Muscle group: Gluteals
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Gluteus Medius
Body Part(s): Lower Body / Legs / Hips
Muscle group: Gluteals
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Inferior Gemellus
Body Part(s): Lower Body
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Semimembranosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Semitendinosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Adductor Magnus
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Ankle Plantarflexion Fixator Isometric
The heavier the weight, the more work fixators will need to do. For example, with a bodyweight squat, the fixators don't have to do much work but add load to the exercise and they will work a lot.
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Fibularis Brevis
Body Part(s): Lower Body / Legs / Lower Legs
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Fibularis Longus
Body Part(s): Lower Body / Legs / Lower Legs
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Flexor Digitorum Longus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Flexor Hallucis Longus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Gastrocnemius
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
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Plantaris
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Soleus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
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Tibialis Posterior
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Fibularis Brevis
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Knee Flexion Prime Mover Eccentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Biceps Femoris Long Head
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Biceps Femoris, Hamstrings
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Biceps Femoris Short Head
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Biceps Femoris
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Gastrocnemius
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
- Gracilus
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Plantaris
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Popliteus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Sartorius
Body Part(s): Lower Body / Legs / Upper Legs / Medial / Anterior
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Semimembranosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Semitendinosus
Body Part(s): Lower Body / Legs / Upper Legs / Posterior
Muscle group: Hamstrings
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Biceps Femoris Long Head
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Knee Extension Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Rectus Femoris
Body Part(s): Lower Body / Legs / Upper Legs / Anterior
Muscle group: Quadriceps
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Vastus Intermedius
Body Part(s): Lower Body / Legs / Lower Legs / Anterior
Muscle group: Quadriceps
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Vastus Lateralis
Body Part(s): Lower Body / Legs / Upper Legs / Anterior
Muscle group: Quadriceps
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Vastus Medialis
Body Part(s): Lower Body / Legs / Lower Legs / Anterior
Muscle group: Quadriceps
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Rectus Femoris
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Ankle Plantarflexion Fixator Isometric
The heavier the weight, the more work fixators will need to do. For example, with a bodyweight squat, the fixators don't have to do much work but add load to the exercise and they will work a lot.
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Fibularis Brevis
Body Part(s): Lower Body / Legs / Lower Legs
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Fibularis Longus
Body Part(s): Lower Body / Legs / Lower Legs
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Flexor Digitorum Longus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Flexor Hallucis Longus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Gastrocnemius
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
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Plantaris
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Soleus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
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Tibialis Posterior
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
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Fibularis Brevis
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