Straight-Leg Deadlift, Suitcase Deadlift, Sumo Deadlift, Clean & Jerk, and the Swing are just a few of the many exercises that have a laundry list of things in common; a high risk of lower back injury being one of them. Besides the dreadful thought of pain burning through the lumbar region, they also share a common movement pattern: hinging from the hips. That is why you'll often hear a Dumbbell Deadlift be referred to as a Hip Hinge.
Hinging at the hips is something we should technically be doing every day, hence why it's found in most functional strength training workout programs. Parents constantly perform deadlifts to pick up their children. Picking up a box or a case of water? Deadlift (or Squat).
One of the common faults with "deadlifting", however, is that the lower back ends up being the region that will do the heavy lifting, when it must be, in fact, the glutes as the main movers, along with the hamstring muscles. It is also worth noting that the core, including the upper back, plays a big a role. The next time you pick up your child out of the crib or a 36-bottle case of water, notice the shape of your back in the bent over position. Is it rounded at the lumbar (lower back) region? If your answer is "YES", you may not be fully hinging at the hips and bracing your core to maintain a safe posture. The weight/load may be too far forward, as well.
Not considering the load though, by simply putting a conscience effort in adjusting your posture, you'll decrease the risk of injury and maximize the gains.
In the video below, I provide a quick tutorial on how to easily correct your hip hinge posture using a dowel, hockey stick, or broom stick.
Perform 10 slow and smooth repetitions for 2-3 sets with 1 minute rest in between sets.
Practice it until you feel you can naturally maintain your posture in the hinged position.
For more help to improve your hip hinge, feel free to book a FREE 15-minute consult.
Disclaimer
Please consult with a physician before starting any exercise routine. You understand that participating in physical exercise under which could put you at risk for injury. You hereby state that you voluntarily participate in these activities and assume all risks of injury that may result from these activities. In agreeing to participate in exercise programming, in-person or online, you accept all responsibility and waive any legal recourse against Coach Josef, Coach Suzanne, and CLG Fitness from any and all claims resulting from personal injuries, illness, death, damages, loss, or expenses sustained from participating in such programs. https://www.coachjosef.com/disclaimer