The One Joint Rule

Now that we’ve talked about midline stabilization, let’s continue to a key principle that Kelly Starrett refers to as the “one-joint” rule. It’s quite simple, once you have appropriate spine stability, bending or straightening (flexion and extension, respectively) should occur at the shoulders and hips. This will lead to appropriate load distribution through joints that are made to tolerate heavy loads versus a tremendous amount of undue stress to your low back.

For example, have you ever seen someone ego lift 405 lbs. off the floor with a curve in their back the size of The Hunchback of Notre Dame? In this scenario, the tension created was greater than what the person could stabilize in his/her spine, leading to a collapse into flexion and a dangerous amount of force on the lumbar spine. This may not have immediate repercussions, but eventually something has to give and unfortunately, during a deadlift that is often your low back.

Now let’s take the same scenario but with good application of the one joint rule. Starting with a neutral braced spine and lats engaged when gripping the bar, you created tension PRIOR to lifting the bar off the ground and drive your feet into the ground leading to hip extension. Movement should occur at the hips and shoulders, NOT your low back, leading to appropriate load distribution to your hips/legs. In this case, the first joint to move will be your hips as the glutes are the main powerhouse which will help you preserve your lumbar spine.

The one joint rule should apply to all loaded movements to help save undue stress to the wrong body parts, especially your low back. Mark Verstegen of EXOS gave a presentation on hinging and dynamic movements at a conference I went to about a year ago. While performing a warm up he asked if anyone had seen the Aflac commercial, and continued to say “Ass-back” in a duck voice every time we squatted, hinged, or lunged. Needless to say, that commercial has never been the same for me.

So, if you struggle with back pain after deadlifts or feeling stress in the wrong body part when lifting, remember the one joint rule and that the first joint to move will be the one that takes the brunt of the force.

As always… Let’s Get Stronger!