The hip hinge swing is one of the most effective if not most effective form of exercise you could do. The benefits are that it simulates real functional and athletic movements(like a vertical jump.) It teaches your body to move as one. The hip hinge swing increases you kinesthetic awareness(your coordination and reflexes).It also helps with injury prevention.
Dan john does an amazing job of explaining the proper technique of the hip hinge swing. Along with a scientific breakdown, demonstrating how it’s beneficial. click here