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- Place a barbell across your upper back and stand with your feet about shoulder-width apart.
- Keep a slight bend in your knees and push your hips back to lower your torso until it is nearly parallel to the floor.
- Drive your hips forward to return to the starting position.
Tips
- Maintain a neutral spine from your neck to your lower back throughout the hinge, avoiding any rounding or excessive arching as your torso descends.
- Initiate the movement by pushing your hips back rather than bending forward at the waist, so the hinge comes from your hip joints.
- Keep the barbell pressed firmly against your upper back and grip the bar with both hands to prevent it from rolling forward during the movement.
Common mistakes
- Rounding the lower back as the torso descends, causing the lumbar spine to lose its neutral position mid-movement.
- Bending primarily at the waist instead of hinging at the hips, so the knees straighten and the torso folds forward rather than the hips traveling back.
- Using momentum to swing the torso back up rather than driving the hips forward in a controlled manner to return to the starting position.
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