3 Point Hip Hinge
Good Morning
Horizontal Middle Squat
Horizontal Middle Squat with Transition
Horizontal Overhead Squat
Horizontal Middle Forward Lunge
Horizontal Middle Reverse Lunge
Horizontal Top Squat
Horizontal Top Forward Lunge
Horizontal Top Reverse Lunge
Horizontal Middle Lateral Lunge
Horizontal Top Hip Hinge
Horizontal Top Lateral Lunge
Vertical Middle Squat
SMW Video Library - Lower Body
3 Point Hip Hinge
3 Point Hip Hinge Instructions
Starting Position:
Stand with your feet hip-width apart, holding the steel mace horizontally behind your back, in the vertical middle body placement. Your hands should be in an wide in/out hand placement. One hand by the mace head, another near the end of the handle. Position the mace so that it rests comfortably on your back. Keep your core braced, shoulders back and down, and your spine neutral.
Performing the Good Morning:
With a slight bend in your knees, hinge at the hips by pushing your hips back while keeping your back flat and your chest lifted. Lower your torso forward, bringing your upper body towards parallel with the ground or as far as your mobility allows while maintaining a neutral spine. Your head should follow the natural line of your spine, with your gaze slightly forward and down.
Returning to Starting Position:
Engage your glutes and hamstrings to reverse the movement, driving your hips forward to return to the starting position. As you stand back up, keep the steel mace resting on your back, maintaining a strong core and neutral spine throughout the movement.
Repetition:
Repeat the hip hinge movement for the desired number of repetitions, ensuring you move slowly and with control to maintain proper form. Then work the other side.
Muscle Groups & Rating:
Targeted Muscle Groups: Glutes, Hamstrings, Lower Back
Difficulty Rating: Beginner to Intermediate
Starting Position:
Stand with your feet hip-width apart, holding the steel mace horizontally behind your back, in the vertical middle body placement. Your hands should be in an wide in/out hand placement. One hand by the mace head, another near the end of the handle. Position the mace so that it rests comfortably on your back. Keep your core braced, shoulders back and down, and your spine neutral.
Performing the Good Morning:
With a slight bend in your knees, hinge at the hips by pushing your hips back while keeping your back flat and your chest lifted. Lower your torso forward, bringing your upper body towards parallel with the ground or as far as your mobility allows while maintaining a neutral spine. Your head should follow the natural line of your spine, with your gaze slightly forward and down.
Returning to Starting Position:
Engage your glutes and hamstrings to reverse the movement, driving your hips forward to return to the starting position. As you stand back up, keep the steel mace resting on your back, maintaining a strong core and neutral spine throughout the movement.
Repetition:
Repeat the hip hinge movement for the desired number of repetitions, ensuring you move slowly and with control to maintain proper form. Then work the other side.
Muscle Groups & Rating:
Targeted Muscle Groups: Glutes, Hamstrings, Lower Back
Difficulty Rating: Beginner to Intermediate