Landmine Single-Leg Hip Thrust
34.4 هزار بار بازدید -
5 سال پیش
-
The traditional single-leg hip thrust
The traditional single-leg hip thrust is a valuable exercise. It's frequently done with bodyweight alone, or with dumbbells, or a loaded barbell. Many however find it too unstable to lift sufficient load, or at least nowhere near what they can hip thrust bilaterally.
A landmine offers an element of stability to a lot of exercises, largely because of its attachment to the floor. By adding a landmine to a single-leg hip thrust we can create some stability and better glute output. This has been seen by those who've experimented with it and are able to handle considerable loads.
Here's what it requires.
• You'll need a landmine unit, barbell, and most likely a foam pad or squat bar pad. Choose a bench or step with a height that works well for you and your regular bilateral hip thrusts.
• Once you've loaded the bar, rest your back up against the bench and set your feet in position. As a general rule of thumb, place your feet in such a way that at the top of the landmine hip thrust your shins are perpendicular to the floor. This can vary a little, so feel free to position where you feel's good.
• You have the option to place a squat bar pad on the end of the Olympic bar. This tends to work okay as long as it doesn't slip off, since it won't fasten up properly due to the thickness of the bar. I prefer to use an Airex foam pad across the hip. Place this on and roll the end of the bar onto it.
• The bar should roll on where the end is approximately over your pubic area, or very slightly to the side of the landmine. It should sit in your hip comfortably. If you DON'T get this right, you'll have a pretty angry pubic symphysis afterwards.
• Raise one leg off the floor, brace your abs, tuck your chin, and drive through your heel to raise your hips. Focus on getting full hip extension while posteriorly tilting your pelvis. Think, "cock-up!" if you're a dude.
• Lower the landmine back to the start position, then rinse and repeat for desired reps. You're better off doing all your sets on one leg before switching over to save some time. – Gareth Sapstead
A landmine offers an element of stability to a lot of exercises, largely because of its attachment to the floor. By adding a landmine to a single-leg hip thrust we can create some stability and better glute output. This has been seen by those who've experimented with it and are able to handle considerable loads.
Here's what it requires.
• You'll need a landmine unit, barbell, and most likely a foam pad or squat bar pad. Choose a bench or step with a height that works well for you and your regular bilateral hip thrusts.
• Once you've loaded the bar, rest your back up against the bench and set your feet in position. As a general rule of thumb, place your feet in such a way that at the top of the landmine hip thrust your shins are perpendicular to the floor. This can vary a little, so feel free to position where you feel's good.
• You have the option to place a squat bar pad on the end of the Olympic bar. This tends to work okay as long as it doesn't slip off, since it won't fasten up properly due to the thickness of the bar. I prefer to use an Airex foam pad across the hip. Place this on and roll the end of the bar onto it.
• The bar should roll on where the end is approximately over your pubic area, or very slightly to the side of the landmine. It should sit in your hip comfortably. If you DON'T get this right, you'll have a pretty angry pubic symphysis afterwards.
• Raise one leg off the floor, brace your abs, tuck your chin, and drive through your heel to raise your hips. Focus on getting full hip extension while posteriorly tilting your pelvis. Think, "cock-up!" if you're a dude.
• Lower the landmine back to the start position, then rinse and repeat for desired reps. You're better off doing all your sets on one leg before switching over to save some time. – Gareth Sapstead
5 سال پیش
در تاریخ 1398/11/11 منتشر شده
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