Exercises / Hip hinge (hip dominant)
Kettlebell deadlift
Hip hinge (hip dominant) Kettlebell Complexity 3/5
Working position
Setup
Kettlebell between the feet, feet hip width.
Execution
Hinge the hips back, grip the handle, brace, then drive the floor away and stand tall.
Coaching cues
- Hips back before the knees bend
- Brace the trunk before you pull
- Finish tall, do not lean back
Common fault
Lower back rounds at the start of the pull
Fix: Elevate the bell on a block, or regress to the back-to-wall hinge.
Muscles trained
Primary: Gluteus maximus (glutes)Biceps femoris (hamstring)
Secondary: Erector spinae (spinal erectors)Trapezius (traps)
Regression and progression
Easier: Back-to-wall hip hinge
Harder: Romanian deadlift
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.