Game version
Hinge coach: a partner checks that the stick stays touching your back and shares one thing they liked. Swap.
Stick Hip Hinge
Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Hold a stick along your spine touching head, upper back and tailbone.
Core: Medium. Form first.
- Ages
- 9 to 14
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- Broomstick or dowel
- Level · skill
- Developing · Defending
The steps
How it works
- Hold a stick along your spine touching head, upper back and tailbone.
- Soften the knees and push your hips back.
- Keep all three touch points on the stick as you lean forward.
- Stand up by squeezing your hips forward; do 3 sets of 8.
Coaching point
Hips back, stick stays on.
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (shallow), Core (medium), More (a slow count at the bottom). Form first.
Story
You are a drawbridge folding down and up.
My best
Beat your own count
Form first. Only your own number counts: today against last time.
Practice makes progress
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