Having a strong posterior chain prevents injury and makes daily movement feel better. When a hinge is performed incorrectly it can place added stress on the lower back.
We want the movement to come from the hip and knee joints. Keeping your core locked in place as you hinge back keeps your spine in a good position. You should feel a slight stretch in your hamstrings in the bottom position. Squeeze your glutes as you stand back up.
Here a few common faults:
Lower back rounding – core not locked in
Squatting the hinge – hips too low
Lower back extended – pelvis tipped forward
Proper hinge – core braced, hips above knees, chest towards the floor
The “Two Hand Test” is a great way to see if you are keeping proper alignment. Place one hand near your sternum and the other near your waistline. As you hinge back the distance between your hands should remain the same. If there is an increase in distance, you are over extending (pelvis tips forward). If the distance decreases your back is rounding (pelvis tucked under).
We want to use the big muscles along our back side to get the most our of our hinge (glutes, hamstrings, lats). These muscles keep us upright and provide power for movement.