Explaining The Hip Hinge + 3 Deadlift Alternatives

Posted by: Ethan Burbidge on Tuesday, June 3, 2025
man demonstrating hip hinge with kettlebell

The hip hinge is one of the most fundamental and powerful movement patterns in human biomechanics. The hip hinge (or just “hinge” for simplicity) involves bending at the hips while maintaining a neutral spine. It emphasizes movement through the hips rather than the lower back or knees. During a hinge-based movement, the hips move backward, not down, the spine stays straight or neutral, avoiding rounding or excessive arching. The knees bend slightly to allow the hips to move back, and the core remains engaged for stability throughout the entire range of motion.

The hip hinge helps develop posterior chain strength, primarily targeting the glutes, hamstrings, and lower back muscles, and is important for both athletic performance and injury prevention. There are a few exercises you might already be doing that are hinge based, whether you know it or not.

As we talked about last week, the traditional barbell deadlift is the most well-known hinge movement, but it’s far from your only option. In fact, building a strong, resilient posterior chain should involve a variety of hinge-based exercises to develop strength, stability, and control from every angle.

With the contrasted perspectives on the standard deadlift, here are three hinge-based, deadlift alternative movements that you can use to develop a strong posterior chain and avoid injury. Each these movements can be performed safely and effectively at the JCC.

  1. Kettlebell Swings The kettlebell swing is one movement that holds a slight edge in terms of accessibility and carryover to everyday life for most people. It uses the same hinge pattern from the deadlift, and adds a dynamic component, using your posterior chain to swing the weight up and slow its descent.

To perform the kettlebell swing properly, place the kettlebell on the ground in front of you. Hinge at the hips with a slight bend in the knees, keeping your spine neutral as you reach forward to grip the kettlebell with both hands. Initiate the swing by hiking the kettlebell back between your legs, then drive your hips forward explosively to propel the kettlebell up to chest height. At the top of the swing, your body should be tall and upright, with your glutes engaged, hips and knees at full extension, core braced, and arms relaxed as the kettlebell floats. As the kettlebell comes back down, allow it to swing naturally between your legs while hinging at the hips again, maintaining a flat back and tight core. The motion should be smooth and rhythmic, with power generated by the hips rather than the arms or shoulders.

How to use it: Try intervals (e.g., 30 seconds on, 30 seconds off) or high-rep sets (15–25 reps). Focus on crisp hip snaps, not squatting. For the fitness nerds reading the blog, try a kettlebell breath ladder. (google it.)

  1. Hyperextension/Back Extension Machine The hyper extension is one of the most accessible and adaptable hinge-based movements out there and can be one of the lowest impact hinge-based movements too.

To perform it correctly, begin by positioning yourself on a hyperextension bench with your ankles secured and your thighs resting against the pads. Cross your arms over your chest or place your hands behind your head, and ensure your body forms a straight line from head to heels. From this position, lower your upper body by hinging at the hips, keeping your spine neutral and core engaged throughout the movement. Once you feel a stretch in your hamstrings or reach about a 90-degree angle at the hips, reverse the motion by contracting your glutes and lower back muscles to raise your torso until your body is back in a straight line. Avoid arching excessively at the top to prevent undue stress on the spine. Perform the movement in a controlled manner to maintain tension in the target muscles and ensure proper form.

You do need a specific bench or machine for these, but they allow you to load the muscles of the posterior chain in a unique and accessible way. You can also modify your range of motion and the way you add or subtract weight to make this exercise easier or harder.

  1. Cable Pancake While it sounds delicious, the cable pancake is a more recent addition to the popular hinge-based movement family and is what I would start on if you’re looking for the easiest posterior chain exercise possible. Experienced lifters shouldn’t skip it, however, because it can be very effective for hip mobility and strength.

To perform it correctly, set up with a low cable 6-8 feet in front of you with a rope attachment. Sit down on the floor, or a low box or bench if you’re new to the exercise, and take a wide stance, as close as you can get to the splits without pain. Take the rope in both hands, and while keeping your butt on the box or floor, and your arms straight, hinge forward, lowering the cable stack, until you feel a stretch in the lower back and glutes. Then, using those same muscles, come back up to an upright seated position.

This is a great choice for lifters who struggle with lower back pain after deadlifts, and for those who might have hip pain or glute weakness.

Try adding in one or two of these movements in your next workout, and if they don’t work, find a trainer to help you execute them properly. Developing a strong posterior chain is becoming a non-negotiable if you want a stronger, healthier body. Whether you’re lifting heavy, sprinting, or simply moving pain-free, hinge-based exercises train the muscles and movement patterns to help you stay strong for longer.

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