May 23rd, 2023 4:31 PM Mr. Q Categories: Barbell
The barbell thrust, also known as the barbell hip thrust, is a compound exercise that primarily targets the muscles of the glutes and hamstrings. It involves lifting a barbell placed across your hips while sitting on the ground, and thrusting your hips upward to a fully extended position. This exercise is highly effective for building strength and developing the muscles of the posterior chain.
Possible Stretches to do prior to exercise:
- Hip flexor stretches
- Glute stretches
- Hamstring stretches
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the hips and lower body, such as leg swings or hip circles.
- Perform a few sets of lighter weight exercises that engage the glutes and hamstrings, like bodyweight hip thrusts or glute bridges.
How to select the proper weight: Choose a weight that allows you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to focus on activating the glutes and hamstrings without compromising your technique.
- Sit on the ground with your back against a bench or elevated surface, and position a barbell across your hips.
- Place your feet flat on the ground, hip-width apart, and ensure that your knees are bent at a 90-degree angle.
- Engage your core and squeeze your glutes.
- Drive your hips upward by pushing through your heels, lifting the barbell off the ground.
- Continue to thrust your hips upward until your body forms a straight line from your knees to your shoulders.
- Pause briefly at the top of the movement, squeezing your glutes.
- Slowly lower your hips back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, maintaining proper form throughout.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or even just a barbell to focus on mastering the technique and maintaining proper form.
- Perform the exercise without using any weight, relying solely on bodyweight resistance.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, gradually adding more weight plates to the barbell.
- Place a resistance band just above your knees to increase the activation of your glutes.
- Elevate your feet on an elevated platform to increase the range of motion and challenge the muscles further.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Gluteus, Hamstring
Tertiary:Quadriceps, Erector Spinae