Movement Test
Stiff-Legged Hip Hinge
Do your hips and does your posterior chain have full, functional range of motion? You should be able to get your fingers to about mid-shin while performing a stiff-legged hip hinge with a flat, braced spine. Lack of hip flexion and tightness in the hamstrings, glutes, upper back, feet, calves can have major impacts limiting your performance and ability to achieve optimal positions.
The Movement Test
With a braced spine, hip hinge with a flat back. Keep your knees mostly straight, but they don’t have to be locked out completely. If you can get your hands to mid-shin, generally you will have adequate range of motion flexing your hip and of your posterior chain.
Note: This should be done barefoot or with zero drop shoes, so the heel of your shoe does not give you inaccurate results.
Common Movement Test Faults
Rounded upper back to push past your hip hinge limits.
Rounded lower back to push past your hip hinge limits.
Bending the knees too much to get your hands lower.