Enhance your agility and suppleness with this fitness specialist's ingenious $6 workout trick
In my mid-40s, I'm focusing on mobility training to combat the natural loss of flexibility and range of motion that comes with age. I'm a fan of affordable fitness solutions, so I love the idea of using a simple $6 PVC pipe for mobility training, like this five-foot long 3⁄4-inch schedule 40 pipe from Lowes.
If you're willing to invest a tad more, you could consider a mobility stick, such as this one from Amazon. Both have the same purpose, but the latter might offer slightly more versatility. Stick mobility training is excellent not just for improving movement, but also for recovery as it stretches sore muscles and joints, and increases flexibility by reducing the strain and tightness in the body.
Andrea Allen, a certified personal trainer and the owner of Deliciously Fit 'n' Healthy, has demonstrated several ways to use the stick to warm up, improve mobility, increase range of motion, and relieve muscle soreness in an Instagram reel.
A Hidden Benefit of Mobility Stick Training: Hip Hinge Practice
Whether you possess a genuine mobility stick, a PVC pipe, or even a broomstick, you can use them for hip hinge practice, which is the fundamental movement pattern used in deadlifts and other exercises like kettlebell swings. Poor hip hinge technique can lead to unnecessary stress on your lower back. Here's a demonstration video by The Barbell Physio, along with my instructions.
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Follow This Process for a Perfect Hip Hinge
- Setup: Position the stick on your back. One hand should grip the lower back (sacral region), the other should grip the upper back between the shoulder blades. Align your socks, feet hip-width apart, and ensure the stick is in contact with your head, upper back, and tailbone.
- Execution: Stand tall, chest up, shoulders relaxed, and core engaged[1][2][3]. Take a deep breath and brace your core. Initiate the hinge by pushing your hips back, as if attempting to reach the wall behind you, while maintaining a slight bend in your knees. Keep in contact with the stick to ensure your spine remains neutral and doesn't round[1][2][3].
- Tips for Using Alternatives: A PVC pipe or broomstick can serve as a mobility stick substitute. Ensure they're long enough to reach from your head to your tailbone[1][3].
- Avoiding Common Mistakes: Ensure you do not round your back, hyperextend, or lead the movement with excessive knee bending[1][2][3].
- Practice: Regularly practice the hip hinge to build muscle memory and refine your lifting mechanics.
- Mobility: If you struggle to maintain contact with the stick, focus on improving hamstring and hip flexibility[1][2].
- Progression: Once confident, execute the hip hinge without the stick or with added resistance for strength gains[1][3].
This method is beneficial for beginners and experienced trainees alike, helping address mobility limitations and refine technique[2][3].
- Using a mobility stick, PVC pipe, or even a broomstick, one can practice the hip hinge, a fundamental movement pattern used in deadlifts and exercises like kettlebell swings, to improve technique and prevent unnecessary stress on the lower back.
- The Barbell Physio has provided a demonstration video on how to perform a perfect hip hinge, which involves positioning the stick on the back, aligning the feet hip-width apart, and ensuring the stick is in contact with the head, upper back, and tailbone.
- Regular hip hinge practice helps build muscle memory, refine lifting mechanics, and develop flexibility in the hamstrings and hips, leading to better mobility and stronger lifts.
