Pvc Hip Hinge
Description
The PVC hip hinge is a movement teaching drill where you hold a PVC pipe or broomstick along your spine (touching head, upper back, and tailbone) while performing a hip hinge. The pipe provides instant feedback — if any of the three contact points lifts off, your spine is rounding. It is the gold standard drill for teaching the deadlift and RDL pattern.
Muscle Group
Equipment Required
Pvc Hip Hinge Instructions
- Stand with feet hip-width apart. Hold a PVC pipe or broomstick vertically behind you.
- The pipe should touch three points: the back of your head, your upper back (thoracic spine), and your tailbone.
- Hold the pipe with one hand behind your neck and one hand at your lower back.
- Push your hips straight back while keeping all three contact points on the pipe.
- Bend your knees slightly. Keep your back completely flat.
- Continue hinging until you feel a stretch in your hamstrings.
- Drive your hips forward to stand back up, maintaining all three contact points.
- Repeat 10 to 15 times as a pattern drill before deadlifting.
Pvc Hip Hinge Form & Visual
Pvc Hip Hinge Benefits
- Gold standard drill for teaching hip hinge mechanics
- Instant feedback on spinal position
- Develops proper deadlift and RDL pattern
- No weight needed — pure movement learning
- Excellent warm-up before hinge exercises
- Prevents lower-back rounding under load
Pvc Hip Hinge Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae (maintaining flat back)
- Core (stabilizer)
Pvc Hip Hinge Variations & Alternatives
- PVC Good Morning
- Barbell Romanian Deadlift
- Kettlebell Swing
- Band Good Morning
- Wall Hip Hinge Drill
