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Hinge Movement

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kBox & kPulley

Hinge

The hinge movement pattern involves exercises such as the deadlift, Romanian deadlift, and any form of pick-ups, where you essentially move your glutes back, lean your torso forward and maintain a neutral spine. The biggest muscle groups in this pattern are the posterior chain which includes hamstrings, back, and glutes.

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Deadlift

The deadlift, for example, is an important drill for building strength in the posterior chain and a great exercise for overall strength and power and can be performed in many different settings and variations. The kBox and the eccentric retraction of the flywheel are used for effective deadlift exercises by a wide range of athletes, clients, and fitness enthusiasts.

The benefits of doing deadlift variations on the kBox are the possibility to limit the depth of the exercise to ensure safe execution. Since you don’t lift any weights you can always stop pulling if you feel pain without having to drop the weights on the floor. When doing a kBox deadlift, we recommend an extended range of motion in the top position, which will allow you to regain the momentum in the eccentric phase even better.

 

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Hip Extension

An example of a hinge movement is the unilateral hip extension on the kBox and the kPulley which gives your glutes a day they will remember. Suitable for rehabilitation, performance, and fitness to increase overall hip strength and activation of the glutes muscles. The hip extension targets the glutes in a controlled and effective way which makes it beneficial when performing eccentric overload training.

The benefits of doing a hip extension and flexion on the kBox are the ability to load the exercise more than if performed on any other training equipment. Use delayed eccentric action targeting the horizontal drive phase in sprinting or assisted concentric for further eccentric overload.

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Variations

Variations are performed with either one or two feet, using the kBar or kGrips with single or dual-hand. The versatility makes it easy to shift focus from heavy on the hamstring and hip extension to core muscles or make you go from a heavy and powerful drill into a complex more technically demanding drill, all depending on your aim.

 
 

Movements include (but are not limited to):

 

Bilateral:

Regular Deadlift

Sumo Deadlift

Romanian Deadlift

Regular Hip Extension

(One-Leg Kickback, Donkey Kick)

Hip Flexion (leg lift)

Hip Swing (Kettlebell Swing)

Kneeling Kick (kick-back)

Kneeling Glute Thruster

Unilateral:

Single-Leg Romanian Deadlift

Hip Flexion

Hip Extension

 
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Hinge Movement Playlist 

Watch below some of our selected content for the hinge movement:

Go back to exercises, or read more about the applications of flywheel training.

 

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Active

kBox4 Active

Kickstart your Flywheel Training with our entry-level kBox model. The perfect device for strength training, rehabilitation, injury prevention, and training in general. Available with our free Flywheel Training app to design all your kBox workouts.

  • Ideal for...
  • • Home Gyms
  • • Personal Trainers
  • • Group Classes
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Lite

kBox4 Lite

Broader range of resistance provided by the lightest kBox model, practical to pack and bring with you on the move. Its built-in kMeter feedback system allows you to monitor your progress in real-time.

  • Ideal for...
  • • Travelling Athletes
  • • Fitness Studios
  • • Physiotherapy Rooms
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Pro

kBox4 Pro

The premium and best-selling kBox model with the largest performance area. Made for intense workouts and serious strength building exercises. Its built-in kMeter feedback system allows you to monitor your progress in real-time.

  • Ideal for...
  • • Professional Teams
  • • Performance Centers
  • • Physiotherapy Clinics
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kPulley2

The kPulley unlocks a variety of horizontal movements, creating limitless training possibilities especially when combined with the kBox. Its built-in kMeter feedback system allows you to monitor your progress in real-time.

  • Ideal for...
  • • Professional Teams
  • • Performance Centers
  • • Physiotherapy Clinics
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Go

kPulley Go

Kickstart or enhance your Flywheel Training setup with one of our entry-level models. Its compact size and design provides you with freedom in your training, while also maintaining a great capacity for loading & variable resistance.

  • Ideal for...
  • • Home Gyms
  • • Group Classes
  • • Physiotherapy Rooms
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SingleExx

These uniquely mobile machines allow you to incorporate leg extension & flexion movements into your training like never before with variable & unlimited resistance. Progress can be monitored in real-time and beyond through the kMeter app.

  • Ideal for...
  • • Professional Teams
  • • Health Clubs
  • • Physiotherapy Clinics
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