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Barbell Hip Thrust

Barbell Hip Thrust

Start: Begin seated on the ground with a bench or box directly behind you. Have a loaded barbell over your legs. Roll the bar so that is directly over your hips, and lean back against the bench so that your shoulder blades are on top of it.
Use a Barbell pad on the bar to reduce the discomfort cause by the bar on your hips.

Move: Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulders and your feet. 
Extend your hips high till they are level with your shoulders and knees then reverse the motion to return to the starting position.

Avoid overextending your hips as this would move the tension from the glutes (muscle) into your lower back(joints).

For more info email Samuel at samuel@sfpersonaltrainerlondon.com