Dan John: The Hinge and the Hinge Assessment Tool

In this third clip from Dan's DVD set, Intervention, Dan demonstrates the hip hinge and his hinge assessment. For more information, please visit www.otpbooks.co...

[@sacristar]

I've watched this before... saved it aaaand then forgot about it. Stumbling across it again now and it really sinks in how good this snippet is.

[@busyrand]

This is the first video I saw from Dan John a few years ago. I'm glad the algorithm recommeneded it again. Amazing explaination.

[@seanwilliams480]

Sent to this video from Dan John's book. In the book, page 131, he suggest trying this using a wall rather than the pvc pole. This is good for finding your limitation -- if you lose your balance backward, the wall catches you. Highly recommend his latest book, "Intervention".

[@MuscleAndMagic]

I am honored to have had my leg pulled (painfully) into the correct HAT position by Dan John himself.

[@marcellusdonald6042]

I dont mean to be so offtopic but does anyone know of a way to get back into an Instagram account? I was dumb lost my account password. I appreciate any tricks you can offer me.

[@luccamathias9942]

@Marcellus Donald instablaster =)

[@NYgolfguy]

Excellent video coach Dan John

[@kierenkd]

Great video. Made me reassess my own hing. Thanks

[@virtualsri]

Now that really toasts your hams. Hats off!!

[@otpbooks]

I liked this one a lot, too!

[@otpbooks]

Great, thanks, Sean!

[@koopsjunta]

Dan John I love you.

[@mariososterneto1191]

Awesome, thank u

[@MattOriginalP]

Dan John is the sauce

[@DeanMachine121]

Brilliant

[@devonandrewmills]

Amazing Dan! Wish I'd had you a a gym teacher.

[@raphaeldeguzman7417]

Pavel says to have a little knee bend during the hinge movement, but this one indicates almost no knee bend.. dan and pavel have a book together, and this becomes confusing about what's the correct hinge mechanics for swings lol

[@athleticclubeast8633]

The knee bend is because of this. The hamstrings attach to the ischial tuberosity, your arse bone on your pelvis, and then cross the knee and attach to your lower leg. So they are responsible for extending the hip (you stand up) and flexing the knee (you kick your foot back). This means that as you bend over the hamstrings are lengthened at the hip. But they can only lengthen so far before you have to stop; going further down means either bending the knee or the lower back, or both. But also crossing the back of the knee is the gastrocnemius, which also helps in knee flexion - and thus gets longer when the knee is straight. If you bend over with your knees completely straight, before you can reach as far as you can due to hamstrings lengthening, the gastrocnemius will stop you. If you are a person with poor flexibility, whose muscles don't lengthen much, then past a certain point of hip hingeing (hip flexion) you'll need to either bend your knee or your lower back; since DJ/Pavel are teaching people to deadlift, snatch, etc, they teach them to bend their knees rather than lower back. If you are a person with good flexibility, then you'll need much less knee flexion to be able to get maximal hip flexion. DJ is dealing with a flexible young woman in this clip, notice her comment, "I don't feel it." Pavel is commonly addressing males, who tend to have worse flexibility. But individuals vary. So you have them bend their knee a lot to get into position, and then straighten it until they can actually feel the tightness of their hamstrings - but no further. The particular amount of knee bend will depend on the individual.

[@richardhunt795]

My hip hinge is terrible, i feel pulling in my glutes, hamstring and calfs when trying to do it, can you recommen any stretches for my hamstring, glutes and calfs

[@formisfunction1861]

Look into the FMS, functional movement screen.

[@flimflam945]

What about her lumbar being in overextension? In a back squat wouldn't that translate into a reversal at the bottom or butt wink?

[@MeleDrummer]

+flimflam945 I don't see noticeable lumbar flexion

[@darkphoenix2]

What about men?! Any stretch that straightens the back of my knees is torture for me, and I think it's because my hamstrings are tight. If I try to hinge, I can't get far once my knee locks out...if I can even bring myself to lock my knee.

[@fpetes]

+darkphoenix2 Just how different do you think the anatomy is between men and women when it comes to muscle connections?

[@democracymanifest3247]

The 'hinge' is nothing more than hip extn/fn. The hinge is designed to help encourage better dissociation between Lx/Hip extn/fn primarily isolating GMax. Why are we wanting to load the hamstrings? Sure. If that's your objective fine - but that's not the intended purpose of the hinge. The cues and corrections are fine, but if you want to load the hamstrings, perform a specific hamstring exercise. This is like training upper traps by performing shitty rows.

[@democracymanifest3247]

Mate you've got no idea. May I suggest you stick the acoustic guitar channels.

[@majikle]

Democracy Manifest laughable. hahaha.

[@cantstopthekiller]

spot on brother. thanks for posting