Barbell Hip Thrust – Fri 9.22.17
Why we like the Hip Thrust:
The Hip Thrust is a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension. What is “optimal hip extension,” and why should you care about it? It’s all about the power in your glutes, which are among the most powerful muscles in your body. The glutes are designed to extend the hip or pull the leg behind the body. If your glutes are underdeveloped, your speed, power and strength are all compromised. That means you’ll have weaker Squats and Deadlifts as well as slower 40-Yard Dash times and lower vertical jumps than you could have otherwise.
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a pad or wrap a towel on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Strength: Barbell Hip Thrust 10-10-10-10-10
*If this hurts, or strains you too much (lower back), start with the Glute Bridge on the floor. This can still be done with a barbell, or DB, or bodyweight, single leg, etc.
Buy in: 21 Toes to Bar
– Power Cleans (Performance: 165/115#, Fitness: 135/95#, Health: 95/55#)
– Burpees over the bar
Buy Out: 9 Toes to Bar