The two hand rule improves spinal position awareness. It is commonly used to promote proper hinge mechanics. Begin standing tall with your glutes squeezed and your ribcage pulled down – this properly aligns your spine and pelvis. Place one hand against your sternum and the other along your waistline – we will call this position neutral.
As you hinge over the distance between your hands should not change. If the distance between your hands increases you are extending your spine. If the distance between your hands decreases you are rounding your spine. It is important to become aware of any changes in spinal position.
This drill can be used to check your spinal position while standing or sitting as well. Becoming familiar with a neutral spine will improve your movement in the gym and in your daily life.