Hip Extension vs Lumbar Extension

A typical problem that I come across on a daily basis is the difference between hip extension and lumbar extension during various exercises. Many athletes I work with don’t understand this difference during exercises such as the weightlifting movements, dead lifts, and pull throughs. In his book Ultimate Back Fitness and Performance (2004), Stuart McGill states that the athlete should manage high torque with minimal spine bending velocity. The power in the athlete comes from the hips, not the back.

He goes on to state that focus should be the lumbar spine being locked into a neutral position and the extensor stress placed on the hips. The hips should be thought of as a hinge where explosive hip extension creates vertical projection of force on the bar. Drechsler (1998) states that during the fourth phase of the pull, the bar describes a forward arc as the combine center of gravity of the bar and athlete shifts toward the toes of the athlete until, ultimately, the bar finds a nearly vertical direction. The body assumes a straightened position with the entire body generally having a very slight backward lean.

One solution that McGill recommends is to elevate the bar to blocks to reduce the load on the back since many athletes are not “qualified” to attain the proper initial set position (McGill, 2004). Another simple solution is to slow down and teach proper technique. Many athletes are so concerned with what weight is on the bar, not necessarily how they are doing the movement. As a coach it is my responsibility to determined when the load can be increased, it is not the athlete’s.

Other things I try and do are teach the vertical jump and vertical medicine ball throws prior to placing a bar in the athlete’s hands. This way I can begin teaching the concept of hip extension before I add weight into the picture as well as giving the athlete a reference point when I begin to teach the clean. I also use cues such as jump your hips through your head, or jump to the ceiling to reinforce the vertical bar path.

Drechsler, A (1998). The Weightlifting Encyclopedia, A Guide to World Class Performance. A is A Communications; Whitestone, NY p27

McGill, S., (2004). The Ultimate Back Fitness and Performance. Wabuno Publishers; Waterloo, Ontario p302-307