PVC Hip Hinge

A drill for learning the hinge: a stick held along the back touches the head, the upper back and the tailbone, and must stay touching all three.

How to do it

Setup

A stick along the spine, one hand behind the neck and one at the lower back; feet hip-width, knees soft.

Steps

Push the hips back, tipping the torso forward.
Keep the head, upper back and tailbone on the stick.
Stop when the stick starts to lift off, then stand back up.

Common mistakes

Losing contact at the lower back: the back rounded; hinge less deep. Head lifting off the stick: tuck the chin slightly. Bending the knees into a squat: they stay soft while the hips travel back.

Breathing

Inhale hinging, exhale standing.