Until now, you may have never heard of the "hip hinge," but you do master the squat to perfection. Can you tell me which one is used in the kettlebell deadlift or swing? If your answer is "squat", I recommend that you continue reading to learn a little more.
To master both the deadlift and the kettlebell swing, you need to know how to work the hip hinge. There are many deep squats that you can confuse with the hinge, but they are not the same thing. Their execution is so different that for this reason the exercises are categorized differently in each case.
I understand their similarity in terms of biomechanics, but the most striking difference is the joint in which the movement is emphasized: the hip or the knees.
Hip Hinge or hip hinge
La hip hinge it begins at the named joint and greater emphasis is placed on its realization. In this case, the hips will be above the knees, and there will be little or no forward angle of the shin.
So, when you do a movement that we consider a "hinge" pattern (kettlebell swing, for example), take a look at your form and see if you're meeting the characteristics of a hinge. If you find that your knees are extending over your toes and your hips are dropping below your knees, you are trying to apply a squat pattern to a hinge motion.
In a squat position, there is more emphasis on the knee joint, so in squats (squat) the movement has a greater presence in your knees. In fact, when we drop down to a (more or less) squat position, the hips will be below the knees, the shins will point out, and the knees will move forward over the toes.
Both exercises are essential for the performance of other compounds, so there is no one better than the other. What you should keep in mind is that you cannot use squats when it is time to perform hinges, or vice versa.