When lifting, if the angle of the knee joint is too large, such as 110 degrees or even 120 degrees, not only will the distance of work be shorter, but the proportion of participation in your waist, back and back and back of your thighs will increase rapidly, and the stimulation of the gluteus muscles will be greatly reduced. On the contrary, if the angle is too small, the front side of your thigh will be too involved and feel nervous. The best angle is that when you get up, the thigh is 90 degrees.
It is recommended to use an empty rod to do hip push at these three angles to experience it. I believe you will understand what was mentioned above quickly.
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Training details
Although hip push only has hip flexion and extension, unlike squat deadlifts that require the whole body to coordinate and cooperate, some very critical details are also needed.
Details 1: The back is on the cushion (stool)
Many gyms do not have special cushions, but more with the help of flat stools. The height of the flat stool is about the length of our calves or shins, which is completely OK.
When we are on the lever, the lower edge of scapula should be stuck on the edge of the stool, or you can also go up a little, but don't be too high. The upward back will shorten your hip flexion amplitude and you cannot do the full hip push. On the contrary, too low will cause your lumbar spine to be too stressed and you cannot do a larger weight. This detail cannot be displayed intuitively by videos and pictures, and you need to feel and adjust it yourself during the process.
Details 2: The chin and thoracic spine should be tightened to prevent the waist from leveraging
During the entire movement, the chin should always be tightened, the eyes always look forward and tighten the core slightly, just like someone pressing your head, making your head unable to move.
The chin is not tightened, so many people just carry it with their waists, and they will think they can make heavy weights. But you went over and pressed his head and held his thoracic spine, and the weight he could do before would not be able to rise.
Details 3: Distance and posture of the foot opening
The normal posture is to be the same width as the shoulders, and the two toes are facing outward 15 degrees
Another more stimulating stand is to use the frog-style standing posture, that is, the heels are closed together.
Details 4: Butt push pad
Whether it is a large weight butt push or a small weight, as long as you go up the rod, you will touch iliac , which is very painful.
Then we need a mat to protect the ilium bone. Don’t underestimate this coward pad. Many times it’s not that your buttocks don’t have strength, but that the ilium bone is so painful that it can’t continue.
Of course, there is no need to buy an IQ tax mat for those internet celebrities that cost hundreds of dollars. Ordinary ones cost a few dozen dollars are very useful and will help you in hip push training.
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