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sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
Datelle
sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
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SportsTranscript
00:00Okay, welcome everyone to a new episode of Technique Tuesday. This week my girlfriend
00:12Stephanie and I are going to be looking at how to perform the hip thrust with perfect technique.
00:16But before we jump into the technique itself, let's take a quick look at what muscles we're
00:21going to be targeting. So with the hip thrust, we're training almost pure hip extension. So when
00:25you take your hips from a flexed or bent position to a straight or extended position. And we can also
00:30target the glutes through hip abduction by placing a hip circle or glute loop around the knees. And
00:35the hip thrust is a unique exercise because it not only has a huge capacity for overload, but it can
00:40also be used to establish a strong mind muscle connection with the glutes. You can see Dr.
00:45Brett Contreras hip thrusting over 700 pounds with perfect technique. And this is Katie Saunier doing
00:51over 500 pounds for reps at 120 pounds body weight. The hip thrust has also become a very well studied
00:57exercise. In 2015, Dr. Contreras and colleagues found that the hip thrust elicited higher glute EMG
01:03activation than the back squat, which was then followed up with the first ever hip thrust twin
01:08case study, where across a six week timeframe, the twin that did the hip thrust saw significantly more
01:13upper and lower glute growth than the twin who did squats. Now these results probably come from the
01:18fact that the hip thrust loads the glutes at and beyond the neutral hip position, whereas vertically
01:24loaded movements like the squat and deadlift tend to lose tension at the top when the glutes are in or
01:29near full hip extension. Now the biggest downside to the hip thrust is probably the setup. There are
01:34pieces of specialty equipment like the hip thruster, which can make it much easier. But if you don't have
01:39access to these, here's a simple three-step setup. First, find a bench that matches your tibia or lower leg
01:46height. A decline bench often works for this. And set it up against a rack, wall, or other stable base
01:52of support so it doesn't slide back. Second, you want to wrap a thick pad or towel around the bar for
01:56cushioning. And third, you can load up the bar in front of the bench. Now the hip thrust is very
02:01versatile in that you can go quite heavy on it in the four to eight rep zone if your primary goal is to
02:06build strength. However, I think you should stick to a more moderate to high rep range around eight to
02:1115 reps if your main goal is hypertrophy. And as you master technique, it's important to start light
02:16and gradually work your way up so that you don't let your form slip just to set PRs. So you want to
02:22position yourself between the bench and the bar, making sure the bar is centered on your hips and
02:26the pad is centered on the bar. Place your upper back up against the bench and take a slightly wider
02:31than shoulder width stance with about 15 degrees of foot flare. And as you warm up with lightweight,
02:36you can adjust your feet and hip placement so that your tibia or lower leg and femur or upper leg
02:42make a 90 degree angle at the top of each rep. Before initiating the thrust, you should flex your
02:48glutes and then focus on squeezing your glutes to move the weight straight up. And unlike the squat,
02:53rather than thinking about driving your feet through the ground, you can just focus on fully
02:58extending your hips until you can't move the weight up any further. And you should feel an extremely
03:02strong contraction in your glutes doing this. Now throughout the positive, you should be gazing
03:07straight ahead, not up with your chin and rib cage tucked down. And at the top, you should be squeezing
03:13your glutes together as hard as you can as if there's a coin between your butt cheeks and you're
03:17trying to prevent it from falling out. This may take time to master, but you should also focus on
03:22posteriorly rotating your pelvis at the top by contracting down on your abs slightly, which is
03:27going to help pull your glutes into full hip extension and prevent undesired hyper extension of the
03:32low back instead. Now throughout the positive, you want to use your hands to stabilize the bar from
03:37wobbling from side to side, but you don't want to use your arms to help jack the weight up. Now if
03:41you're feeling it more in your quads than in your glutes, then you can try shifting your feet further
03:46forward. However, for some, this is just going to shift the emphasis onto the hamstrings as you want
03:51to play around with your stance width and your hip position and degree of foot flare to find a position
03:56that feels best for your proportions. As an intensity technique, you can use a one to three second pause
04:02at the top. However, when training for strength, I just recommend a quick squeeze at lockout and
04:08then immediately begin the negative by lowering the weight under control as your glutes stretch under
04:13the load. And because the temptation to just let the weight fall on the hip thrust is stronger than on
04:18many other movements, I generally recommend a slower eccentric tempo so the negative should last for
04:24just about a two second count on each rep so that you can actively focus on this crucial lowering
04:30phase of the movement. I would say the most common error that I see here is failure to fully lock out
04:35the hips at the top. Failure to fully lock out can result from using too much weight, but I think it's
04:40much more common for people to avoid lockout just because it really does burn. And if you aren't feeling
04:45that burn in your glutes at the top, then you most likely aren't fully extending your hips and your hips
04:50should be above your knees at the top of every rep. Another very common error is to extend your lower back
04:56instead of the glutes. And you want to remember from earlier that you should try to rotate your
05:00pelvis posteriorly at the top by crunching your abs slightly. And even just keeping your chin down
05:06will help with this. So I want you guys to try this really quickly. So what I want you to do
05:10is intentionally have an arch in your lower back and try squeezing your glutes together as hard as you
05:15can. And I want you to contract your abs a little bit. I'm just going to flatten out your lower back
05:20and then try squeezing your glutes as hard as you can like this. You should feel a much stronger glute
05:25contraction when your lower back is flat as opposed to when it's arched. So the same thing applies for
05:30the hip thrust. When you're locking out at the top, you really want to avoid that arch in your lower
05:34back, crunch down on your abs, and then that way you'll get your glutes to fire the hardest at the
05:39top. I'm actually not sure if there is a truly equal alternative to the hip thrust. If you're using
05:44higher reps, then you can set up the hip thrust on the leg extension machine. Glute bridge is a good
05:49option if you're tight on time, which is the same basic movement except here you're setting up with your
05:53upper back on the ground rather than on the bench, which will limit the range of motion a bit. That
05:58is probably the next best thing. Also variations on the hip thrust like the single leg hip thrust or the
06:03knee banded hip thrust are great to include, which is going to challenge the glutes through hip abduction,
06:08hitting the side and upper aspects of the glutes a little bit more as well. So guys, that's all that I
06:13have for the hip thrust. I've decided I'm going to put my glute hypertrophy program and women's
06:18specialization programs on sale for the launch of this video. I've discussed the differences between
06:22those at the end of my last video on the glute kickback if you want to check that out. But really
06:27quick, the glute hypertrophy program is a five day per week intermediate program and the women's
06:32specialization program is a six day per week advanced program, both with a focus on the glutes but with
06:37the full body being targeted in a balanced way. So you guys can grab those at the discounted price
06:43for the next week only at jeffnipper.com and I'll have that at the first link in the description box below
06:48if you'd like to read more. So thank you guys so much for watching. Please leave me a like if you enjoyed the
06:52video. Don't forget to subscribe so that you don't miss future Technique Tuesday episodes and I'll see
06:56you guys all here next week as if there's a coin between your butt cheeks and you're trying to
07:02prevent it from falling out.