Hip Hinge Dowel Drill and Safe Lifting

With a dowel along the spine, students learn the hip hinge and apply it to lifting, carrying, and setting down loads in a moving-day relay. Technique counts more than speed.

How to play

1. Dowel hinge (4 min): in pairs, the dowel touches the back of the head, upper back, and tailbone. Hinge at the hips, pushing the butt back without losing any contact point. Two sets of 8.
2. Lifting from the floor (4 min): feet hip-width apart, load between the feet, knees bent, neutral back, and stand by driving with the legs. Use a 4-6 lb medicine ball.
3. Carry and set down (3 min): keep the load close to the body and, to set it on a box, pivot the feet instead of twisting the trunk.
4. Moving-day relay (7 min): teams of 5 move six items 10 yards (medicine balls, a rolled mat, and a bench carried by two).
5. A judge from the neighboring team scores each trip 0-2 for technique; speed earns nothing.
6. Wrap-up (2 min): name everyday situations for this technique, like groceries or a backpack.

Rules

• Never twist your trunk while holding a load.
• Heavy or long objects are always carried by two people.
• Walk with the load; never run.

Variations

Adaptations

• Limited mobility: practice lifting from a chair, drawing the load close, and serve as a judge.
• Visual impairment: a partner guides the dowel and gives touch cues.
• Less strength: use 2 lb balls and share large loads.

Learning goals

• Master the hip hinge with a neutral spine.
• Use a safe technique to lift and carry loads.
• Assess their own and others' technique with clear criteria.

Equipment for a class of 25

• dowels: 13
• medicine balls: 15
• boxes: 5

Teacher tip

Students often drop the head and lose head contact with the dowel; have them look at the floor about 6 feet ahead. Check balls and boxes beforehand to avoid pinched fingers.

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