The Monthly Movement

This months movement is the...

Barbell Hip Thrust:


Why:

• Great way to build strength in the glutes and hamstrings without having to hold heavy wights in your hands.
• Assistance exercise for squatting, deadlifting, and Olympic lifting.
• Allows for the use of heavy lifting in a safe manor.

How:

• Sit perpendicular to a bench.
• Roll the barbell over your legs until it's right in your hip crease.
• With both hands on the bar push from your heels and thrust up with your hips so your back is parallel to the floor and you've reached full hip extention.
• Squeeze your glutes at the top and make sure you don't overextend your back.  If you feel it in your lower back you are doing it wrong.
• Lower yourself back down and repeat

If you cannot perform this exercise at weights close to you deadlift or squat that means your lacking in glute and hamstring strength and could probably benefit from do this movement.  Also I recommend putting a pad on the bar between you and the bar to prevent pain with heavy loads.

Try to work this into your routine by performing sets of 5-10 reps.

Train hard and train smart.