Master the hip hinge before squatting. During the hip hinge (deadlift motion) your hips move horizontally, your torso become more parallel to the floor and your knees little movement. The squat: your hips move vertically, your torso stays up right and there is a lot more movement in your knees. (If you have knee pain, focus on the hip hinge/deadlift motion).
Why is the hip hinge so successful and saving your low back?
The hip hinge is so successful and powerful because you are making your hips and glute muscles do the majority of the workload which is what they are build for and you are taking away the stress and load off your low back and lumbar discs.
What to do next:
Once you practice with with the poll, do it without the poll. Then do it every time you go to sit down or get up from sitting. Do it when you pick up your kids, pick some toys or pen from the floor or when you are building a fire for your next first camping trip this summer. Once you got that mastered then do it when you are lifting heavy object, moving furniture, in the gym, kettlebell swings, sandbags, ect…
Next week I’ll share specific ways and routines that you can put some power behind your hip hinge. Stay tuned.