Exercise of the month : HIP THRUSTS.
RUNNERS, IT'S ALL IN THE HIPS!
The forward propulsion should come from the hip, which should be thought to work in a crank like or piston like fashion. This speed and degree of hip extension is what will partially control the speed. A stronger hip extension results in more force application and greater speed, thus how powerfully and rapidly the hip is extended helps control the running speed.
The Hip Thrust technique
1. The back hinges on the bench at the line that's just beneath your scapulae – do not slide up and down the bench.
2. Set up with a medium to wide stance with your feet pointed straight ahead or slightly flared.
3. Push through your heels and avoid rising up onto your toes.
4. The bar rests just above your pubic bone and stays there throughout the duration of the set – don't let the bar roll forward or backward.
5. Make sure you reach full hip extension.
6. Your shins should be fairly vertical when at the top of the movement and the knees should track over the toes – do not allow the knees to cave.
7. Use a smooth tempo and avoid flinging the weight upward.
8. Lower the bar while keeping tension on the glutes. Reps can be brought all the way to the ground and reset, or reversed in mid-air without touching down.
9. Focus on using the glutes to push the hips straight upward. This focus is critical for building the glutes.
10. Hold the last rep of each set isometrically at the top for 5 seconds. This will build good habits and ensure that you're strengthening end-range hip extension.
NOT INTERESTED IN RUNNING?
If you want to transform your backside, your weapon of choice should be the hip thrust. It may be the best glutes-builder on the planet. If you want to sport rock-hard glutes, the hip thrust should be part of your programme.