36 Chambers Performance Newsletter

FULL NEWSLETTER — ISSUE #1

 

 

 

Mastering the Hip Hinge

 

 

This Week’s Feature: Why the Hip Hinge Determines Your Speed, Power, and Long-Term Strength

 

Every athlete wants to get faster, stronger, and more explosive.

Every adult wants to move better, feel more athletic, and build functional strength.

 

But almost no one is training the single movement pattern that directly controls those outcomes.

 

This week, we’re breaking down the hip hinge — the foundation of speed mechanics, athletic strength, and long-term physical performance.

 

 

 

 

Why the Hip Hinge Matters More Than You Realize

 

 

The hip hinge isn’t “just another exercise pattern.”

It’s the engine behind how your body creates force.

 

If your hinge is weak, everything else collapses with it — acceleration, top-end speed, jumping ability, and even basic movement quality.

It dictates how well you load and unload your hips, how efficiently you can generate power, and how safely you move under load.

 

Most people skip it entirely… and their performance shows it.

 

The hinge is the movement that separates athletes who stay strong, fast, and explosive from athletes who stay stuck.

 

 

 

 

How the Hip Hinge Directly Impacts Your Speed

 

 

Speed comes from force production — and force production comes from the hips.

 

A strong hinge pattern:

 

• Improves acceleration mechanics

• Increases ground-force application

• Enhances stride frequency and stride length

• Supports top-end speed by creating a more powerful hip drive

• Builds the posterior chain (hamstrings, glutes, spinal erectors) that sprinting demands

 

 

You cannot separate elite sprinting mechanics from elite hinging mechanics.

 

Athletes who hinge well sprint well.

Athletes who hinge poorly hit plateaus they cannot break.

 

 

 

 

How the Hip Hinge Builds Real Strength (the kind that translates)

 

 

General fitness clients often train “legs” without ever training the hinge.

They squat, leg press, step up — but they don’t train the posterior chain in a way that matters for real-world strength.

 

The hinge:

 

• Bulletproofs the lower back

• Builds glute power

• Strengthens hamstrings the right way

• Improves hip mobility

• Improves posture and force absorption

• Makes everyday movements safer and easier

 

 

It’s the difference between simply exercising… and moving like an athlete.

 

 

 

 

The Best Hinge-Based Training Progression

 

 

Here’s a simple 3-movement session that delivers huge results:

 

 

1. Romanian Deadlift — 3×6

 

 

Slow, controlled, high tension.

 

 

2. Trap Bar Deadlift — 5×3

 

 

Powerful, crisp, technically sound.

 

 

3. Clean Pull or Kettlebell Swing — 4×5

 

 

High intent, fast hips, explosive finish.

 

This combination trains the exact force patterns athletes rely on in sport — and adults rely on in daily life.

 

 

 

 

Coach’s Closing Word

 

 

If you want to get faster, jump higher, build strength that matters, or move like an athlete — the hip hinge comes first.

 

This is the movement pattern that decides how much power you can produce, how efficiently you accelerate, and how long your body stays healthy and athletic.

 

Master the hinge and you unlock your athletic potential.

Ignore it and you stay stuck at the same level, no matter how hard you train.

 

 

 

 

Ready to Train Like an Athlete — For Real?

 

 

Everything begins with your movement patterns.

 

If you want faster sprint times, stronger hips, better power output, or simply to move like an athlete again — you need a training system built around biomechanics that actually matter.

 

Click below to start with a performance consultation or online training:

 

https://www.36chambersathletics.com/contact