Hip Hinge and Squat Technique
The Hip Hinge and the Squat are arguably the most important techniques for bipedal beings to master. Both techniques call upon the largest, most powerful muscle groups in our body in an effort to protect our spine as we lift heavy loads.
The Hip Hinge relies heavily on our posterior chain, whereas the squat more evenly distributes the weight of the object between all aspects of the legs.
During the hip hinge, our hip joint acts like a door hinge and loads the force directly into our hamstring and gluteal groups. The hinge action relies less on the knee bend and more on core stability, which keeps our hips hovering above our knees and is a lucrative option for people who struggle with knee pain. If done correctly it is also an effective method for lifting more than your bodyweight and feeling like an absolute legend!
When squatting, our hips stay in a more upright position and will bend at the same rate as the knees. With more emphasis on the knee bend, our hips drive down past our knees, much lower than the hip hinge. Yet the squat proves to be an effective method of lifting due to the fact that all of the leg muscles fire as one working unit to keep ones torso in an upright position. For those who experience back pain, the squat is an effective technique to lift heavy things while providing the stability necessary for the spine. Hooray protection!
Check out how I protect my knees and back while lifting this 50lb bag of chicken feed, using both the hip hinge and squat techniques.
Next time you are out doing house chores, give these tips a try!
[video description: Malcom is demonstrating the hip hinge and squat techniques outside on the farm. He is wearing a maroon “protect trans youth” t-shirt, blue cargo shorts, and socks the colors of the transgender flag. He is standing in the grass with a yellow 50lb bag of chicken feed in front of him. In the background are the alpacas, curious but mostly minding their own business.]