I'll talk about hip thrust today: the also push with barbell.
One of the most forgotten, most rediscovered, sexiest movements in the entire weight room.
And one of those that MUST fit in one training card who wants to deserve this name.
Because they all want nice buttocks. And because we boys know that our companions also look at us there.
Index
We work the buttocks, one push at a time
Let's start from a fact. The buttock is the second strongest muscle in our body. So in order to grow and become strong, he can willingly accept a huge workload.
With hip thrust we can do just that, given that variant with barbell allows you to load a lot of the exercise: remember that, without adequate loads, the buttock does not activate at its best. This is why you can see in the gym girls who train the buttocks with hip thrust at very high loads.
Like with your squat ceiling. Call it determination.
The buttock then covers, in addition to that of hip extension, numerous other functions; not least the stabilization of the vertebral column, fundamental to maintain a correct upright position ... and to ensure correct walking.
Not a little, huh?
Hip Thrust: how to do it right
You need two tools to do hip thrust: a fixed bench (or moved against a wall) and a barbell.
- You curl up, your shoulders against the bench (must rest slightly below the rear deltoids)
- The torso remains at 45 ° inclination with respect to the floor
- "Roll" the bar over the hip flexion point, just above the basin. As soon as you start loading, you will realize that the pressure on the groin can become annoying: use a special padding, or a folded towel to reduce it.
- Plant your feet on the ground so that the angle of the knee is 90 °. The width of the feet is that of the shoulders.
- Push! As long as the torso is not parallel to the ground.
- End position should be held for one second (unless you do a live workout)
- Get out exhaling.
Congratulations, you made a rep.
Too bad you have many more in front of you (see below).
Note: if the weight room is free enough, you can insert the bench inside the multipower, and perform the exercise there. It will be more convenient to lower the weight on the pelvis.
Series and rep recommended for hip thrust
We said it: you can mistreat the buttock. So aim for the usual mix of "maximal" series (very loaded, few rep), and long series.
Are you a fan of physical suffering?
One la pulsation technique:
- A complete push
- Go halfway down
- Push again to the end position
- Get off
Are you a virtuoso of physical suffering?
- Do long streaks (15-20 rep), without the second break in top position
- The last rep, hold the weight in tension for 5 seconds
- Get off
- The next series does it after a short break (30 seconds)
- Close the series of hip thrust with a free body bridge or variant
Latest warnings
Let's go for quick rules to avoid getting hurt (as always when we use heavy loads):
- The neck goes aligned to the rest of the spine, and must NOT be tense during exercise
- Push through your heels, not your toes (destabilize movement)
- Complete the movement until the full extension of the hip ...
- ... but don't go further, that is don't hyperextend it (no arch of the back, to say)
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