Hip Hinge-ing and Kettlebell Swing-ing
I think it is great for everyone to learn “hip hinge-ing”. This is where you learn to separate out flexion/extension (bending/straightening) of the spine from flexion/extension of the hip.
Think of a sprinter - super erect in the spine, legs driving like pistons.
Think of stepping up onto a high rock with a backpack on. Your spine position is pretty erect while you move through a large range of motion at the hip joint; deeply flexed when you put your foot on the high rock, and then extended to a neutral standing position after you’ve pushed your weight up onto the rock.
When you learn to hip hinge, you learn to use the large and powerful muscles that surround the hip to create motion - gluteus maximus, hamstrings and others. It is good to learn how to preference these to create motion while the muscles of the trunk stiffen the spine - in at least some circumstances. It’s good to train these muscles to be strong prime movers. And it’s also good to train the muscles of the spine to be powerful stabilisers/rigid-isers.
That’s hip hinge-ing. Onto kettlebell swing-ing.
I like kettlebell swings. They’re a fun way to train for intermediate to advanced strength training. There’s some risk of low back injury using kettlebell swings due to the speed and leverage involved so be careful.
I think learning to kettlebell swing can be useful to help you learn how to run tall “in your hips” - with an “open hinge”.
Check out these Youtube videos to see what I’m talking about.