The hinge pattern, also known as the Romanian deadlift or RDL pattern, is one of the most important movements young hockey players need to learn. It is also one of the hardest.
A strong hinge teaches an athlete how to load the hamstrings and glutes, control their pelvis, and create powerful hip extension. Those qualities matter in the weight room, and they also matter for acceleration and the first few strides in a race to a loose puck. The mistake is rushing young athletes into loaded RDLs before they understand how to move through their hips. If a player cannot control a bodyweight hinge, adding dumbbells or a barbell will only reinforce poor movement. This progression helps coaches and parents build the pattern from the ground up.
Why This Matters for Hockey
The glutes and hamstrings are major drivers of the skating stride. When a player pushes into the ice, they need to extend the hip powerfully while keeping their trunk stable.
If the player does not understand how to load the hips, they often shift into their toes, round their back, or overextend through the lower back. That reduces the benefit of the exercise and creates a less stable position for force production. Teaching the hinge pattern correctly gives players a foundation for getting stronger safely. Once they can load the hamstrings and glutes, brace the core, and drive through hip extension, they are better prepared to build the lower-body strength that carries over to acceleration and skating power.
Step 1: Test the Bodyweight Hinge
Before adding any drill, see whether the player already understands the basic movement.
Setup and Execution
Have the athlete stand tall with their arms crossed over their chest and a slight bend in the knees. Ask them to push their hips backward as far as possible, then stand back up.
What to Look For
The hips should move backward first, the back should remain flat, and the body weight should stay balanced over the whole foot. The player should feel the hamstrings load as the hips travel back. If the athlete rounds their back, shifts forward into the toes, or lifts their chest too early, do not add load. Move into the following progression instead.
Step 2: Prime the Hamstrings with the Hamstring Hold
Young athletes often do not know what their hamstrings should feel like during a hinge. The Hamstring Hold helps them find that connection before practicing the movement.
Setup and Execution
Have them lie flat on their back with a slight bend in the knees. Dig the heels into the ground, pull the toes back toward the shins, and keep the head and lower back flat on the floor.
Squeeze the glutes and lift the hips. Hold the position while feeling tension through the hamstrings.
Coaching Point
If the player does not feel their hamstrings, have them press their heels hard into the ground and actively pull the heels toward the body without actually moving the feet. This isometric drag creates a strong hamstring contraction.
Step 3: Prime the Core with the Dead Bug Hold
A player needs a stacked core and pelvis before they can hinge well. If the lower back extends too much, the hamstrings often feel tight and the player loses access to their range of motion.
Setup and Execution
Have them lie on their back and press the lower back firmly into the floor. Raise the hands over the shoulders and bring the knees directly over the hips with the shins parallel to the floor. Slowly extend one arm and the opposite leg out straight, hovering just above the floor. Hold for five seconds, return to the start, then switch sides.
Coaching Point
The lower back must stay pressed into the ground. Do not hold the breath, and do not let the stationary knee drift toward the chest. Keeping that knee stacked over the hip is what makes the core work.
Step 4: Build Awareness with the Foam Roller Hinge
The Foam Roller Hinge gives young athletes a physical target so they can learn exactly where their hips need to travel.
Setup and Execution
Stand a foam roller vertically behind the athlete as a target. A wall can also work. Have the athlete hold a second foam roller horizontally across the front of the thighs.
Apply pressure into the front roller as the athlete pushes the hips backward toward the target behind them. The front roller should roll straight down the thighs as the hips move back. Pause at the bottom, squeeze the glutes, and stand tall.
Coaching Point
Keep contact with the front roller and focus on pushing the hips backward. The athlete should feel like they are gliding the hips behind them rather than dropping straight down into a squat.
Step 5: Reinforce the Pattern with the Banded Hinge
The banded hinge helps guide the hips backward and teaches the athlete to finish with strong glute-driven hip extension.
Setup and Execution
Secure a heavy resistance band to a stable rack or anchor point. Have the athlete step into the band so it sits around the beltline. Then they should walk forward until the band creates enough tension to pull the hips backward. Allow the band to guide the hips back while keeping the body weight heavy in the heels. To stand up, squeeze the glutes and drive the hips forward into the band.
Coaching Point
The band should help the athlete feel the correct direction. Keep the weight through the heels, load the hamstrings, then use the glutes to drive through hip extension.
Step 6: Add Light Resistance with the Medicine Ball Hinge
The final progression adds light resistance while helping the athlete keep the upper body stacked.
Setup and Execution
Hold a medicine ball tight to the chest. Pull the shoulders back, push the hips backward into the hinge, then squeeze the glutes and stand tall.
Coaching Point
Keep the medicine ball pinned to the chest. If the ball pulls away or the upper back rounds forward, reduce the load and reset the position.
Hinge Progression Summary
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Step
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Drill
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Main purpose
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1
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Bodyweight hinge test
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Assess whether the player understands the basic pattern.
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2
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Hamstring hold
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Help the player feel hamstring engagement.
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3
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Dead bug hold
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Build core control and pelvic alignment.
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4
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Foam roller hinge
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Teach where the hips should move.
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5
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Banded hinge
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Reinforce the hinge and glute-driven finish.
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6
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Medicine ball hinge
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Add light resistance while maintaining posture.
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Programming and Application
This is a teaching progression, not a workout to rush through. Use the early drills in a warm-up or learning block, then spend time on the hinge variation that matches the athlete's current ability. For the Dead Bug Hold, use a five-second hold on each repetition. Once the athlete consistently demonstrates a flat back, loaded hips, and controlled movement, they can progress toward loaded RDLs and other lower-body strength exercises.
Final Thoughts
The hinge pattern is too important to skip and too valuable to rush. Young hockey players who learn to load their hamstrings, control their core, and extend through the hips will have a stronger foundation for every lower-body exercise that comes next.
Master the pattern first. Add load later. That is how players build the strength and power that can make a real difference on the ice.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
🌐 Website: MartellEliteFitness.com
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