Hip Thrust (Hip Thrust) is an excellent move to develop the gluteus muscles and stimulate the posterior/antral and inner-adductive muscle groups of the thighs, which helps to develop the comprehensive strength of the legs and gluteus muscles.
Throughout the entire movement, the gluteal muscles continue to exert force, and back strength is not a limiting factor. In other popular movements used to train the hips, whether the back can hold on is often a limiting factor in training load, but hip push does not have this limitation, so it allows the hips to bear the maximum load.
has four reasons. You should do hip push:
1. Improve the size, strength and appearance of your hips.
2. Increase acceleration and sprint speed.
3. Increases the ability and explosive power of squats and deadlifts at the bottom.
4. Improve the overall function of the body, because the function of the hips will affect the strength of the soles of the feet, ankles, knees, hip joints, pelvis and lower back.
Hip Thrust load
When you have mastered how to perform hip push with your bare hands, you can increase the challenge load in the following common ways:
1. Barbell
2. Elastic belt
3. Sandbag/chain/kettlebell/dumbbell
4. Changes of one foot
5. Changes of shoulder and foot raising
How to set a good posture for this action? Focus on the following key points, please try the other parts yourself:
1. The height of the stool, I believe that the best height is about 16 inches (1015px), and people with higher heights may need a higher stool; people with smaller figures may need a lower stool. Choose a height that makes your glutes feel the most.
2. Conventional hip push (non-American hip push) is to arrange the lower edge of the shoulder blade in a line with the stool. And when doing the movement, make sure the stool is stable and does not slide.
left picture: American hip push (Hip Thrust) starting position Right picture: Regular hip push (Hip Thrust) starting position left picture: Wrong shoulder posture: Shrugging Right picture: Correct shoulder posture, shoulder scapula sink
3. If you are using Olympic standard barbell plate, just set the position and let the barbell slowly roll to the hip joint. If you are using smaller barbell pieces, it is unlikely that you will roll from the ground to your hip joint. At this time, you have two choices:
(1) Ask your partner for help and ask him to gently place the barbell on the front side of your hip joint.
(2) You first lift the barbell with a deadlift, then sit on the stool, and then move your body to the ground.
4. The barbell is placed at the wrinkles on the front side of the hip joint. When your hips are flexed, there will be a wrinkle in your pants, and the bar is placed here.
5. When a heavy barbell can cause discomfort or even pain on the hip joint, you can use yoga mats, thick mats, balance pads or squat protective pads to protect your hip joint.
6. The soles of the feet, let the soles of the feet face forward and screw them into the ground in a "spiral" manner to keep the body tight. The position of the foot step is that when the hip joint is fully extended, the calf bone can be perpendicular to the ground. Sometimes the calf bones cannot be vertical to the ground, and there will be a little angle, but generally speaking, you have to limit this angle. You can go forward or slightly out of the toes. You can try it out to see what position makes your buttocks stimulate the most. Left: Correct calf angle, vertical ground; Right: Incorrect calf angle
When doing the movement, several common mistakes:
1. The lower back is over-arched (spine over-extended): It is usually because the weight is too heavy and the gluteus muscles are not strong enough. The solution is to reduce weight, and the core must be tightened throughout the action. Focus on the hip joint and do not produce movements through the lumbar spine.
Left: Spine overextend Right: Correct spine position, in neutral position
2. Neck flexion: Do not flex the neck, just maintain a natural neutral position.
Left: Wrong neck posture: excessive flexion Right: Correct neck posture, neutral cervical spine
3. Inadequate hip extension: Usually because the weight is too heavy, the hip joint stretching is insufficient, and this may also be caused by too tight hip flexion. The solution is to lose weight, and you may also need to perform static or dynamic stretching of the hip flexor (especially the rectus femoris). Left: Incomplete hip extension state Right: Complete hip extension state
4. Heel lift: Maybe you don’t know how to do this action. If the heel lifts, it will become a dominant action on the front side of the thigh. The solution is to remind the other person to push the ground with his heel.
