If you don’t know how to hinge at the hip in all your movements, on and off the squash court, it doesn’t matter how much strength, flexibility & cardio training or any other squash ghosting drills you do, your body won’t be moving around the court, with a proper squash lunge, like it should.
An inability to hip-hinge is just a matter of having habituated incorrect movement patterns.
The good news is you can correct it. And when you do, your body will feel completely different.
How Not To Lunge For A Ball
Here’s a photo of me playing a shot in an incorrect squash lunge position, without really hinging at the hip…
You can see that because my hips are essentially ‘locked’, my spine is forced to curve which puts unnatural and intense pressure on the vertebra, particularly in the lumbar region (lower back).
It’s an incredibly weak position.
Now imagine that at full speed…
When the posterior chain – the lower back, glutes & hamstrings – are not working as one unit let alone at all, it means when I push back to the “T” out of the squash lunge after playing my shot, the spine is being called upon to get me there.
Not good news at all!
Expand that negative & repetitive motion over an entire match, multiplied by a few matches per week, per month, etc. and it’s actually not that surprising that people either end up injured or just don’t feel like they are efficiently moving around the court like they should or could be.
The Right Way To Lunge For A Ball
Here’s another photo of me playing a shot in the same scenario except this time I am in a correct squash lunge position by hinging at the hip…
You can see that the pivot point of my torso is at the hip. My spine is braced in a position of extension (not forced into a weakened position of flexion nor hyperextension) and the vertebra are supported by my posterior chain – the lower back, glutes & hamstrings working as one unit.
This is a much stronger & more stable squash lunge position which allows you to play the shot you want with control then move back to the “T” position as quickly & efficiently as possible.
A Simple Test For Hip-Hinging And The Squash Lunge
Peter Hill, former World #26 who used to train with Jahangir Khan, told me about this little gem – in a long squash lunge, a racquet should be able to be held between the top of your leg and the bottom of your abdomen, at the hip joint…
So, this might seem simple enough. And enough people would be nodding their heads in agreement.
But that’s not the same as your body knowing how to actually perform a correct squash lunge. Or at least knowing how to train your body to do it, to a point where it’s on auto-pilot.
The Squash Lunge Solution
Watch Dr. Eric Goodman of Foundation Training in the video below to start to get the basic movement into your conscious movement patterns…
I guarantee that if you try this a few times then your body will become hooked. When it does I recommend checking out Eric’s whole program called Foundation Training.
You will feel that it is exactly what you need to be pain-free and to feel freedom & enjoyment in your movement around the court.
Once you’ve got this base of support, the next logical step is to apply it in training, like the 7-week squash fitness bootcamp, then match-play.
Have fun & play your own game!
Mick enjoys showing squash players simple, effective exercises to feel stronger, faster and more durable on court to help them play better & win more matches.
He was ranked #2 in Australian juniors and has spent over 20 years training in various martial arts so his background provides a fresh, unique perspective.
You can find his core programs at…