Posterior Chain Activation

Low back and hip injuries are some of the most common issues that I see as a physical therapist. It’s important to consider just how well we are moving in our daily life, the types of repetitive tasks we ask of our bodies, and how much load we require ourselves to move. If any of these variables are out of line, we place ourselves at an increased risk of injury. It’s important we learn how to perform basic tasks correctly, particularly when lifting objects from the ground, to further decrease this risk. The hip hinge falls nicely into this category.

The hip hinge is a critical part of Olympic movements, CrossFit workouts, and daily tasks. Whenever we bend over to pick something up, the hinge is an effective tool used to position our posterior chain to activate correctly, provide stability through our hips, and support our spine. Needless to say, this is an important movement, and is therefore important to perform correctly.

Below, you’ll find a posterior chain primer which will take you through a progression on how to perform this movement on your own. This also works as an excellent warm-up prior to deadlifting or any Olympic lifting. Focus on controlled movements, gripping the ground with your toes, keeping your abdominals tight, and not squatting during this movements.

Happy moving!

Cheers!