feet placement during hiphinging

linray
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06/17/2011 - 12:32pm
feet placement during hiphinging

When I hiphinge I find my weight falls forward onto the balls of my feet.  Should I be trying to keep my weight on the heels while hiphinging--and if so, how?

Ljuba Lemke
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12/17/2010 - 11:44am

It is normal during hip-hinging that your weight gets shifted more forward, towards the ball of your feet. You don't have to change anything   :-)

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06/27/2011 - 1:04pm

First, check that your legs are externally rotating in the hip hinge. Next, if you can, keep your weight more evenly distributed in your feet (with feet like suction cups) as you bend. Then come out of the hip hinge by pushing through your heels (pushing heels into the ground). If you follow these steps, you will be able to come out of the hip hinge using more legs and less low back! This is much more comfortable. I believe most people can really benefit from learning how to use their legs more in Tallstanding and Hip Hinging.

Best of health,

Robyn Penwell, GM teacher

Sacramento, CA

BGPrestridge
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Thanks for the tips, Robyn! I was having a similar issue. I think my body has been so out of sync for so many years and used 2 old movement patterns that I have to completely relearn every part of the motion.

A Related Question: As I've learned to hip hinge, I've realized that the right side of my pelvis has been locked in a higher position than the left side. This causes all sorts of dysfunctions, one of which is that when I hip hinge my left side stays anchored to the ground allowing a proper hinge, but my right side is not anchored. When I bend forward, the whole right side of my pelvis comes up a bit and forward, preventing a proper hinge. I noticed this when I realized that when I hip hinge, my right knee wasn't even with my left knee but was jutting forward.

Any tips for keeping this right side down?

One thing that has helped is imagining that someone is behind me pulling my hips backwards, which helps keep both sides of my pelvis in place as I bend. However, would love any other thoughts or tips you have. Many thanks!

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