How to hip hinge without experiencing back pain!

How many times have you heard or said the words 'I don't like to deadlift because it hurts my back'. It is one of those exercises that nearly every person has a friend 'who hurt their back deadlifting'.

Why should you learn how to hip hinge/deadlift then?
It is a fundamental movement pattern that helps you to perform essential tasks such as bending over and picking things up. These two movements are part of most peoples daily activities, so why shouldn't hip hinging be apart of their training routine? Hip hinging can also help to strengthen core and posterior chain (back, hammies, glutes), reducing back pain, improving balance and aiding in better flexion, extension and rotation of your trunk. 

A good drill to learn how to safely hip hinge is using a dowel!
​
Here is the step by step instructions:

1. Stand with your feet  shoulder-width apart. 
2. Place the dowel vertically on your back. Grasp one end with your right hand in the natural curve of your neck and the other end with your left hand in the small of your back. Make sure the dowel is touching the back of your head, your upper back, and the area where your low back meets your butt (sacrum). 
3. Shift your weight to your heels and push your hips back towards the wall behind you while you hinge forward at the hips. Think about really pushing your butt back. As you hinge, the dowel should not lose contact with those three points. If it does, you know you’re doing the move incorrectly.
4. Lower your torso until it’s midway between vertical and parallel to the floor. Pause. Keep a slight bend in your knees during the downward and upward phase. 
5. Reverse the movement by contracting your glutes and pushing your hips forward and upward to return to the starting position. 

The safest way to ensure you are hip hinging and deadlifting correctly is to have it assessed by a competent trainer.

---