The foundational hinge movement is the deadlift. However, a deadlift is not an easy exercise to perform correctly, even with an unweighted bar.
- ALTERNATIVE: HIP HINGE WITH DOWEL
The hip hinge is such an important exercise, so you’ll want to make sure you get this nailed down. While there are many alternatives, just practicing your hip hinge using a dowel will give the correct biomechanics that you can feel during the exercise.
Remember, close the car door with your butt.
- PROGRESSION: KETTLEBELL SWING
You can progress a deadlift simply by adding weight. However, as a complex, compound movement, a kettlebell swing has a lot to offer.
While not specific to a heartrate zone, it certainly can be a great cardio workout.
As for muscle groups, this exercise works your posterior chain (glutes, hamstrings, low back), as well as your hinging muscles, along with your shoulders, arms, forearms, and core. Now that’s a compound exercise!
A kettlebell swing is not a beginner’s move, so make sure you have your technique checked with minimal or no weight before you start adding pounds.
Note that the above video shows the swing to above head height. If you’re starting out, we recommend bringing the kettlebell to chest level before progressing to above head height.
