Get Powerful Legs and Glutes with Barbell Hip Thrusts

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• published: 30 Jun 2015
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Fastest way to get ripped and muscular: http://sixpackshortcuts.com/rd262 What's up guys?! I got a cool exercise that i want to show you today -- It's called a Barbell Hip Thrust. Video Breakdown: And this is a pretty unique exercise... I've seen people do Hip Thrusts but I haven't seen a lot of people do them with barbells. Now Hip Thrusters work on your: - Hip Flexors - Lower Back - and Glutes 0:20 You see if your glutes aren't developed and aren't used to being used you lose out on a lot of power when doing other exercises such as a squat or a dealift. This can lead to bad form and your body being unproportional. So this exercise I'm about to show you is meant to develop all those muscles, including your glutes, lower back and hip flexors. And once you get used to it, you can really put a lot of weight on it. Here's how it works - 1:04 You want to be on the edge of a bench, facing sideways. Now I recommend that you do this motion first without the barbell or any weight, just to get the form down. - Start with your upper back on the bench, plant your feet and push your hips off the ground. You want to make sure that when in this "up" position, your knees are at a 90 degree angle. 1:34 If you've ever seen someone do a dumbbell pullover... this is pretty much the same position. - Make sure your head is supported on the bench and not hanging over. This can cause neck strain or injury. 1:55 Pop your body upwards, so that your butt is squeezed and your hams are pretty tense. Focus on your butt and make sure it stays squeezed in this position. - Your body needs to basically form a bridge with a slight arch in your back. 2:19 So this will be your starting position. And from there you drop your butt, bringing your hips all the way down until you almost touch the floor, then thrust back up. Keeping it controlled and really squeezing at the top. Be sure you do this a couple times without the weight to get used to the motion... NOW it's time to grab a barbell. 3:00 And I like to grab a yoga mat or some sort of cushion to put under the bar, because you start getting a lot of weight on there that bar is really harsh on your hips. 4:00 **This is really important, be sure to get that barbell centered to your body before you lift up. That's what those markers are for, so use them so you don't have those plates sliding off or injuring yourself. 4:25 Once you're up in that starting position, make adjustments at that time so you can complete a full set. 5:10 Full Demo - And a good tip is to push the bar when you thrust up so that the bar doesn't roll upwards toward you as you're going through this motion. Once you're done you can just roll that bar away from you. 5:48 So usually I recommend doing this exercise with no weights at first. - Do 2 or 3 full sets to get used to the motion and to get used to your glutes firing. - Remember your body is always going to try to use the easiest muscles to get something done, so if you're not feeling it in your glutes there is no need to add weight at that time - Keep working on the form. Your goal is to get 4 sets of 10-20 reps. And if you really want to build muscle fast, check this out: http://sixpackshortcuts.com/rd262 I am going to be honest, my body used to hate muscle... no matter what I did I just couldn't put on muscle and I was stuck with being scrawny and weak--AND IT SUCKED! It wasn't until I discovered this ONE "trick" that got all my muscles firing so that I achieved the muscular body I've always wanted in no time! Could this "trick" be the answer to all your fitness problems? You deserve to know: http://sixpackshortcuts.com/rd262 Leave your comments below to let me know what you think and what you want more of, and as always, keep those progress pics coming in! Thanks for watching and see you next time, Peace! -Mike Don't forget to share this with your friends: https://youtu.be/DUVVL56QV1c