Today we’re diving into the concept of hip hinging. Whether you’re new to this movement or looking to refine your technique, this post is designed to provide valuable insights and helpful tips.

What is Hip Hinging?

Hip hinging involves bending at the hips while maintaining a neutral spine. This movement is characterized by your hips serving as the pivot point between your upper and lower body. Unlike bending from the spine, which can lead to strain and injury, a proper hip hinge allows you to lower your body safely and effectively. 

Why is hip hinging so important in SUP? 

1. A hip hinge is the primary body movement as the paddle enters the water. It allows you to lower your entire body as the paddle enters the water in order to maintain a neutral spine and a stable core. This position is not only the most safe for your body. It sets you up for transfering the most power from your entire body into your stroke.
2. Maintain a Neutral Spine: This is crucial for preventing back injuries. A neutral spine has natural curves in the lumbar, thoracic, and cervical regions and ensures that you’re not arching or rounding your back as you lower down.
3. Engage Your Leg Muscles: By properly performing a hip hinge, you distribute the movement among your legs—primarily engaging the powerful glutes and hamstrings—rather than relying on your back.
4. Ensure Core Stability: A strong core supports your torso during the movement and further protects your spine, allowing you to exert force efficiently.

Practical Application

As we discuss the mechanics of the hip hinge, let’s consider how to apply this to paddling. Understanding how to hinge properly can significantly enhance your performance on the water.

To practice hip hinging:

• Stand upright and let your knees bend while sending your hips back. Maintain a neutral spine as your body lowers towards the ground.
• A helpful technique is to hold a paddle or pole behind your back. Find three points of contact from your body to the paddle: the back of your head, between your shoulder blades, and your sacrum. Maintain those three points of contact as you hinge and lower down.
• Imagine you are taking a stroke. Can you easily and naturally maintain those three points of contact as your body lowers down as if you are on your board taking a stroke? If not, if you tend to lose contact with one of those points, or this exercise feels awkward for you, then you need to fix this and learn how to properly hip hinge as you paddle. 

Paddling Technique Connection

Now, let’s connect hip hinging to your paddling technique. When you paddle, think of the catch phase as lowering into a hinge rather than bending at the back. This allows for a fluid connection between your core and your legs. 

1. Catch: At the catch, your body should lower into the hinge. Focus on loading into your legs as the paddle enters the water.  
2. Avoid the “Sitback”: Try not to let your hips to stick out too far behind you as you paddle; instead, utilize an ankle flexion to keep your weight balanced and forward. As your hips hinge and your knees bend, your ankles also flex deeply to keep the body weight forward.
3. Drive from Your Legs: Power comes from your legs, not your arms. Don’t pull the paddle. Instead think of driving through your hips. Keep the blade buried as you extend up and out of the hinge creating a powerful and efficient movement to drive you past the paddle. Try to “stand back up” and get your hips past the paddle before the paddle comes out of the water. 

Final Thoughts

Hip hinging is not just beneficial for paddling; it applies to various physical activities, like lifting weights, gardening, and any time you are bent over. Practicing this technique will help you maintain proper form, reduce injury risk and back pain. 

Feeling any tension or discomfort in your lower back while practicing? Revisit the basics to ensure you’re maintaining your neutral spine and engaging your legs.

I encourage you to practice these movements, whether you’re warming up for a paddle, lifting weights, or engaging in daily activities. Remember, hip hinging can transform not only your paddling but also enhance your overall movement efficiency.

If you have questions or want to dive deeper into the hip hinge, you can see my video explaining the movement by clicking HERE in my SUP Drill Video Series on the Seychelle SUP App. 

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