Alpha Move of the Week: Barbell Hip Thrust

𝗛𝗼𝘄 𝘁𝗼 𝗵𝗶𝗽 𝘁𝗵𝗿𝘂𝘀𝘁
1. Get down on the ground, placing your shoulder blades against the pad.
2. Roll the bar up to your hips, just above your pelvis.
3. Grasp the bar with a tight overhand grip.
4. Pick a point directly in front of you to keep your eyes focused on as you lift the weight - this keeps your spine in a neutral position.
5. Drive the barbell up with your hips, keeping the weight focused in your heels. Squeeze your glutes at the top of the thrust.
6. Lower back down to starting position.
**Ensure that your shins are parallel with the floor.

𝗪𝗵𝘆 𝘀𝗵𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗱𝗼 𝗵𝗶𝗽 𝘁𝗵𝗿𝘂𝘀𝘁𝘀?
1. Build a strong posterior chain
2. Increase jumping and running quickness and power
3. Improves balance and core/hip stability
4. One of the most effective ways to target your lower back, glutes, and hamstrings
5. Protects against injury - many injuries come from weak hip muscles.

𝗪𝗵𝗼 𝘀𝗵𝗼𝘂𝗹𝗱 𝗱𝗼 𝘁𝗵𝗲𝗺?
EVERYONE!!!
All athletes and non-athletes can benefit from increased lower body strength and power!