Exercise Database

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Drinking | Bobbing Bird
Course: PHRE 3045 – Sports Injuries Movement Pattern: Hinge Target: Hamstrings Synergist(s): Foot Arch, Gluteals, Peroneals, Soleus, Spinal Erectors, Tibialis Anterior, Transverse Abdominus
Exercise
Regressions: Dowel Deadlift Progressions: Deadlift

Equipment:
Description:
  1. While standing upright slowly lower upper body towards the ground by hinging at the hips.
  2. Maintain neutral spine and head posture both anterior/posterior and horizontal (i.e. don’t let opposite drop).
  3. Make sure knee and foot posture also remains neutral.
  4. Progress by adding weight to hand opposite to support leg.  Regress by using dowel or wall for self spotting.
  5. Note: this exercise is corrective in nature (lower kinetic chain and hamstring co-contraction re-training) and as such should not be used to increase hip hinge maximal load progressions.
Common Error(s): Foot/ankle collapse | Valgus knees | Not engaging core
Spotting: Consider self-spotting option
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