Initiating the Squat: Making the Distinction Between Hip Flexion and Lumbar Hyper-extension

 

We often hear about the important distinction between hip extension and lumbar hyper-extension.

For example, in my instructional video describing how to Sumo Deadlift I mentioned the importance of squeezing the glutes at the top of the lift (hip extension) rather than extending the lower back (lumbar hyper-extension). This is not only essential for lifting maximal loads but is paramount for pain-free movement both in and out of the gym.

What we don’t hear discussed very often, however, is the important distinction between hip flexion and lumbar hyper-extension.

As you’ll see in the video below, when the descent is initiated at the beginning of a squat pattern, people often make the mistake of hyper-extending the lumbar spine rather than flexing the hips. While it’s only a slight difference – and somewhat difficult to notice – this places significantly greater shear stress on the spine and makes it more difficult to transfer energy efficiently throughout the lift.

So what happens as a result of this lumbar hyper-extension?

Pounds are left on the bar and you may actually end up injured.

So check out the video below, assess your form/technique, and make the appropriate changes as you see fit.

I hope you enjoy the video and, as always, if you have any questions, comments, or suggestions feel free to leave them below.

Never Minimal. Never Maximal. Always Optimal.

-J

Initiating the Squat: Making the Distinction Between Hip Flexion and Lumbar Hyper-extension