Perfect Hip Thrust Technique for Explosive Glute Strength
Unlock the Secret to Explosive Hip Thrusts
Barbell hip thrusts are a tried and tested way to build glute strength and muscle for anyone from fitness models to elite athletes, but by adding this small step, you could benefit from even greater results.
The Game-Changing Step
Previously, M&F highlighted Dr Andrew Lock’s tip that hip thrusts should end with a straight line at the top of the lift. Now, Coach Billy Coffey, a trainer with Pinpoint Athlete in Australia, has demonstrated an important step that you should consider adding to your own hip thrust sessions for explosive power and increased muscle.
In a recent Instagram post, Coffey details the added step that will build acceleration and even give football players the ability to “bump off defenders” with their newly found power. In the video, the lifter uses a soft box to support his upper-body while holding the barbell horizontally across his lower stomach. He then lowers to the ground until he can tap the weight plates on the floor. “Then bang,” encourages Coach Coffey, as the student takes the payload and raises it skyward with intensity. Now at the top of the lift, the game-changing step is to brace and hold the barbell.
Benefits of the Explosive Hip Thrust with a Hold at the Top
For those who want to build glute strength and muscle, bracing at the top of the hip thrust increases the time that your muscles are under tension. While at the top of the lift, squeeze the glutes so that they are taking the load rather than it being focused on just your back. You can start with a one second pause and if doing multiple repetitions aim for around three seconds in hold. The brace position will also force the body to recruit surrounding muscles as you work on form and maintain balance.
For optimal glute gains, perform this exercise two to three times per week and aim for 3 sets of eight to 12 reps. Just be sure to pick a weight that is comfortable and work on your form before stacking on the plates to avoid injury. When driving the barbell upwards, push through the ground with your heels and lift with a fast, explosive movement before the hold at the top. “Explosive glutes mixed with an isometric brace is a high-quality technique,” says Coffey. Try it for yourself.
Conclusion
By incorporating the explosive hip thrust with a hold at the top, you can take your glute development to the next level. With this simple adjustment, you can increase the time your muscles are under tension, recruit surrounding muscles, and add explosive power to your lifts.
FAQs
Q: What is the ideal number of reps and sets for the explosive hip thrust?
A: Aim for 3 sets of eight to 12 reps, two to three times per week.
Q: How long should I hold the barbell at the top of the lift?
A: Start with a one second pause and work up to three seconds as you get comfortable with the exercise.
Q: Will this exercise put extra strain on my back?
A: No, by bracing and holding the barbell, you are targeting your glutes and surrounding muscles, rather than relying solely on your back.
Q: How do I maintain proper form when performing the explosive hip thrust?
A: Focus on pushing through your heels and lifting with a fast, explosive movement. Keep your back straight and engage your glutes throughout the entire lift.