Performing the bend movement pattern well is all about being able to maintain a neutral spine while pivoting at the hip.

A nuetral spine just means that all the natural curves of the back are present.  So  your back should not be overarched or bent forward, your shoulders should be back and your neck and head level with your spine. All these cues are essential for protecting your spine when bending without any resistance, so if you do include deadlifts in your workouts, you want to be making sure that you are bending correctly.  On the way up you need to extend through your hips and drive through your heels.

If you have read the previous articles then you will be aware that hip extension is a movement provided primarily by the gluteus maximus muscle but also involves the hamstring muscles.

Performing a dead lift with good technique is excellent for working the bend movement pattern, for those who do not yet feel confident performing deadlifts, glute bridges and kneeling squats are a simplified way to train the gluteus maximus utilising the bend movement pattern.