Our lives of leisure have weakened us, back pain is a billion dollar industry and I believe thats largely due to the fact that most peoples glutes are at best weak and at worst non functioning. Sitting has stolen our BUTTS!
Our bodies are resourceful and will do whatever necessary to complete a physical task. Without the glute strength necessary to extend our hips, our bodies do their best to provide a similar movement. Typically this comes in the form of lumbar extension, meaning our glutes can't extend the hip, so our spine extends instead. Like this...
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| Deadlifts aren't dangerous. Your lack of technique is dangerous. |
- Hip extension is the ability of the hips to move out of flexion (think seated) without causing the spine to deviate from neutral. Basically its humping.
Why should I care?
- Extending the hips locks your body into an erect position. Hip extension is the basis for all lower body lifts like the deadlift, squat, and hip thrust.
How do I do it well?
- Learn to extend your hips properly by performing the glue bridge. If you feel this movement at the top in your butt or hamstrings, you've hit pay dirt. If you feel it in your low back, try to tuck your hips underneath you or it might be time for more dead bugs.
Cues and Examples
- Brace in a supine position
- Drive the floor away with your feet
- Squeeze glutes hard at the top
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