Natty Power

Hinge is a rudimentary movement in which you bend forward to pick something up from the ground.

Before lifting any actual object, first try to perform this natural movement by itself, to get accustomed. It should be a reminiscent of powerlifting movement known as deadlift, except you won’t lift anything at the beginning, especially not a heavy barbell.

Also, put aside complicated techniques and correct angles required for proper execution of real deadlift. Rather consider this as a test of your mobility and flexibility which will be necessary for the real lifting:

1. Stand straight with feet at normal shoulder width stance.
2. Tips of your fingers should be pointing vertically down toward your toes.
3. Lean your torso forward and down by bending hips and knees at the same time.
4. Pay attention on keeping your back as straight as possible.
5. Go down until your fingers touch your toes.

If you can not touch toes with tips of your fingers, then you must practice this movement every day until you manage to actually do it. Try few times in the morning and few times in the evening. Be patient and persistent and eventually you will succeed.

If you touched your toes right away, then you are ready to start lifting objects with this movement. For the beginning, choose very light objects and gradually progress towards heavier ones: bottle of water, medicine ball, bag of sand, wooden log, stone, etc. Slowly lift it up and put it down, that’s one rep. Do several sets of several reps.

This is a pure strength movement, but it can be used for development of strength dominant power. Once you get accustomed to lifting heavy objects slowly, start working on increasing lifting speed. Lift a heavy object quickly up and return it slowly down to the ground. Do it for reps and sets. The faster you lift, the more powerful you are, but always use heavy objects with this movement.