The hip hinge is the foundation for good lifting mechanics and the key to a strong, healthy back.
Rounding or arching your back and neck significantly increases your risk for injury.
Start with the 3Ps:
- Power Stance. Feet straight and shoulder width apart.
- Power Brace. Butt, rotate, abs, chin, elbows, shoulders back and down. Lift in your
- Power Zone is the area directly in front of you and close to your body.
Hinge at the hips and begin to bow, sliding your hands down your thighs until they reach your knees. This loads your hips and hamstrings first, instead of your knees. Maintain the rotation in your hips and keep your abs engaged to stabilize your low back and keep your knees aligned with your feet. Stand up by driving your hips forward and squeezing your butt back into the power brace position.
Points of Performance:
- Practice hinging while maintaining the 3-point rule.
- Remember, the neck is part of the spine: If you look forward while hinging, your neck extends into a compromised position.
- The feet should be straight with knees aligned outside of big toes. Your knees should never collapse inside of your toes.