Hip Hinge: The Proper Way to Lift Using Your Legs
Many of you have been taught to “lift with your legs” when lifting something from below your waist. Lifting with your legs is correct…to an extent. It all depends upon which PART of your legs you’re using!
A good hip hinge uses the gluteus maximus and hamstrings (posterior/backside chain) to perform a safe lift. Many people tend to lift with quadriceps (anterior/front chain) along with a rounded back, which is a recipe for disaster for the back, neck and shoulders.
What goes into a good hip hinge?
• Push hips back
• Keep knees loose and over your ankles
• Keep your chest high
• Maintain a neutral spine
• Finish the move by pushing through the heels and by engaging/squeezing glutes and hamstrings
If you want to build a good, stable backside, you will need to master the hip hinge.
If your daily activities include frequent lifting, you will want to master the hip hinge.
If you enjoy going to the gym to perform dead lifts, kettle bell swings and squats, you will need to master the hip hinge to prevent injuries and to optimize your results.
Let’s make your back happy…learn how to hip hinge! Check out this video to see a good hip hinge in action for the dead lift: https://www.eastsidewellnesschiro.com/videos/dead-lift/
Justin Hamilton, Trainer