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 Hip Hinge Swing
This kettlebell swing is a swinging movement performed with a hip hinge and that pattern can be performed at different speeds.
The Hardstyle swing is always performed explosively and with maximum effort, all required attributes for the Hardstyle swing are rigid.
The freestyle swing can be performed with different attributes.
The Russian swing is what the swing was named when kettlebells become popular outside of Russia, it is not, however, the first and original swing as one might think. The Pendulum swing is the original Russian-style swing.
The kettlebell swing can be performed with other movements as well and with single or double arm, and single or double kettlebell. The hip hinge has thus far been the most popular and common movement with which the swing is performed, however, that doesn't mean it's the best or the right one for every occasion.
The double-arm hip hinge swing is the easiest variation when it comes to core work as working with one kettlebell and two hands holding on to the weight removes a lot of additional core work that otherwise would have to be done. This is not to say that the double-arm swing does not provide benefits to the core, it does, but in a different way.
RPM
Slow tempo:
Bodyweight Conventional Hip Hinge
Kettlebell Hip Hinge Swing
Fast tempo:
Bodyweight Conventional Hip Hinge
Kettlebell Hip Hinge Swing
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 Hip Hinge Swing
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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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Rounded upper back
The back is rounded due to scapular inactivity and/or flexed thoracic spine. This can also be paired with the neck being flexed, i.e. the head looking down or the chin really pushed forward. It may also be that the upper back is fatigued if you are able to achieve proper form at the start of your training but the form then deteriorates, and that may be the ramification of improper programming/adjusting (for your level). Fatigue can be due to too many, too heavy, and/or not enough rest.
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Shallow backswing
Not fully bringing the weight all the way back through the legs to where the arms connect with the body.
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Shoulder raising the weight
The weight is raised with the muscles of the shoulders and not with the correct muscles that should move the weight.
Kettlebell Double-Arm Hip Hinge Swing
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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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Shoulder raising the weight
The weight is raised with the muscles of the shoulders and not with the correct muscles that should move the weight.
Also know as: Russian Swing
Parent exercise: Kettlebell Hip Hinge Swing
This is a: Loaded Exercise Variation
Is loaded with equipment: Kettlebell
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On-page quicklinks:
Exercise Photo Gallery
Kettlebell Hip Hinge Swing
This is the photo gallery from the parent exercise Kettlebell Hip Hinge Swing.
Front View
This is a collection of photos for the front view of this exercise.
Side View
This is a collection of photos for the side view of this exercise.
Angled View
This is a collection of photos for the angled view of this exercise.
Related Workouts or Warm-ups
These are the sessions that this exercise is used in:
PETALIDI / Workout - Task 1ETERNIUM / Workout - Task 2
Osiris / Workout - Combo
Beginner Kettlebell Workout / Workout - Swing
Emporium / Warm-up - Task 2
Kettlebell Flow Amadeus / Kettlebell Flow - Task 3 (double-arm work)
Form and Technique
This section explains the form and technique for the Kettlebell Double-Arm Hip Hinge Swing 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
-
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.
-
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
-
Soleus
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
Muscle group: Calves, Triceps Surae
-
Tibialis Posterior
Body Part(s): Lower Body / Legs / Lower Legs / Posterior
-
Fibularis Brevis
Exercise Variations
Exercise variation(s) that are based upon this exercise:
- Kettlebell Short Lever Swing View
Lateral Info:
Bilateral Exercise, Bilateral Load
Exercise Speed(s):
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