Horizontal Top Hip Hinge Instructions

Starting Position:
Stand with your feet hip-width apart, holding the steel mace in the horizontal top body placement at chest height with both hands in over/over hand placement.
Keep your core braced, shoulders back and down, and maintain a neutral spine.

Performing the Hip Hinge:
With a slight bend in your knees, hinge at the hips by pushing your hips back while keeping your back flat and your chest lifted. Keep the steel mace close to your body and at horizontal top across your chest. Continue to hinge forward until you feel a stretch in your hamstrings, making sure to keep your spine neutral and avoid rounding your back.

Returning to Starting Position:
Engage your glutes and hamstrings to reverse the movement, driving your hips forward to return to the starting position. As you stand back up, keep the steel mace in front of your chest, returning your body to its original position.

Note: For these single-sided exercises, complete all repetitions on one side before switching the mace to the other side and starting the reps for the opposite side.

Muscle Groups & Rating:
Targeted Muscle Groups: Glutes, Hamstrings, Lower Back
Difficulty Rating: Beginner to Intermediate