If you’ve ever struggled with back pain during squats, deadlifts, or even everyday bending, chances are your hip hinge mechanics need some work. The hip hinge is a fundamental movement pattern—it teaches your body how to move from the hips rather than rounding the spine. Getting this right means safer lifting, stronger glutes and hamstrings, and less stress on your lower back.
The Broomstick Drill
All you need is a broom, stick, or PVC pipe. Place it along your spine so it touches three key points:
The back of your head
Your mid-back
Your hips
From here, the goal is simple: keep the broom touching all three points as you move.
Step-by-Step:
Stand tall with feet about hip-width apart.
Hold the broomstick along your back with one hand behind your neck and the other at your low back.
Unlock your knees slightly.
Push your hips back—like you’re closing a car door with your glutes—while keeping the broom in contact with your head, mid-back, and hips.
Move only as far as you can without losing those three points of contact.
Return to standing by driving the hips forward.
Why It Works
Neutral Spine Awareness: The broomstick prevents you from rounding or arching excessively.
Hamstring Engagement: You’ll feel a stretch in the hamstrings instead of strain in the low back.
Foundation for Strength: A proper hinge sets the stage for safe and effective deadlifts, kettlebell swings, and more.
Common Mistakes to Avoid
Bending at the waist instead of the hips.
Letting the broom lose contact with the head or mid-back.
Dropping the chest instead of shifting the hips back.
The Takeaway
This simple drill can transform your movement patterns. Practicing the hip hinge with a broomstick builds muscle memory that carries over to exercise and daily life. Whether you’re picking something up off the floor, carrying groceries, or hitting the gym, you’ll move with less pain and more confidence.
👉 Watch the video demonstration here:
