gluten How to Properly Execute Barbell Glute Hip Thrusts 2019 Tips and Tricks

How to Properly Execute Barbell Glute Hip Thrusts 2019 Tips and Tricks

Conquer Fitness Step by Step Tutorial on how to properly Perform and master the Barbell Glute Hip

How To:

As you can see, the hip thrust produces greater muscle activity in the glute muscles than the back squat – and even works your biceps better, too.

This is great news for everyone looking to further build glute strength, whether for performance or aesthetic reasons.

the-19-best-glute-exercises-of-all-time

[Related: The 19 Best Glute Exercises of All Time]
Don’t Stop At The Glutes
You might assume the benefits of the glute bridge would stop at, well, the glutes. But when you look at the role the glutes play in any exercise that requires power, you’ll see that its effects go much farther than our backside.

This is due to what is called transference of force, or leg drive, which is when we use lower body power to perform upper body exercises.

Take, for example, the chest press. Sometimes when lifters go heavy for a chest press, you’ll notice their back arching off the bench as they attempt to push through their legs and back to help them lift the weight.

The problem with this is that when the glutes, lower body, and low back are underdeveloped and weak, you can become susceptible to overarching during the press. This can lead to hyperextension and low back pain.

On the other hand, if your glutes and backside are strong, your glutes will fire correctly and your low back will have sufficient stabilization to avoid overarching, lending you the needed power to push through your heavy press.

More Power and Better Performance
This increase in leg drive and the fact that the hip thrust helps strengthen the stabilizer muscles we spoke of earlier, helps with other types of movement, too.

This is especially true when it comes to sports.

For instance, glute strength can make a huge difference in sprint speed and horizontal jump distance, with studies showing the hip thrust increases sprint times (2).

We see this effect because most of our power for movement is driven through our lower body. So, any exercise that increases muscle activation in this area has the potential to help in explosive movements like those found in many sports.

Barbell Hip Thrust vs. the Glute Bridge
The main difference between the glute bridge and the hip thrust is the fact that the hip thrust is weighted.

This leads to greater muscle growth and glute activation, prepping you for other heavier lifts like squats and deadlifts.

The bridge is also traditionally performed with your back flat on the floor, while the hip thrust involves placing your upper back on a low bench. This can also allow for greater range of motion through the hips.

How To Do The Barbell Hip Thrust
There are a couple different ways you can do the barbell hip thrust, and also differences in the amount of weight you can use.

Hip Thrust With A Barbell
barbell-hip-thrusters

For this exercise, make sure you use a bench or box that won’t move as you brace against it. Also, use a barbell weight that’s challenging for you, yet doesn’t compromise your form to the point where you’re using your lower back to compete the thrust.

Performing Hip Thrusts With A Barbell

Begin by putting padding around your barbell to prevent it from digging into your hips when you thrust.
Place your upper back on your bench with your barbell across your hips.
Keep your feet planted firmly on the ground, close to your glutes.
Drive your hips skyward, engaging your core and abs.
Keep the movement in the lower body as much as possible (don’t “rock” your upper body to complete the move).
Hold for a count then lower to your starting position.

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gluten How to Properly Execute Barbell Glute Hip Thrusts 2019 Tips and Tricks
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