On previous occasions we have talked about hip thrust, one of the best exercises we can do to work the glutes. If you are a rookie, it might be a good idea to start with the glute bridge, your little brother, and progress ituntil you get to work with weight in the hip thrust.
Little by little the hip thrust is becoming a place in gyms, but for this exercise to be beneficial for us we need to execute it with the correct technique. Today we review the most common mistakes when executing hip thrust : the best way to correct or avoid them is to know them in advance.
- Bad neck position: when running the hip thrust we need the whole column to be aligned. Normally, when supporting the upper part of the back on the bench two things usually happen: either we drop the head backwards, thus provoking a dangerous hyperextension in the neck muscles, or we try to look at the bar bringing the chin too close to the sternum. The correct position is to keep the cervical vertebrae aligned with the rest of the spine and, as far as possible, without excessive tension.
- Lift the weight on the toes: the idea, as in other exercises like the squat , is to push the ground with your heels. Support the weight on the tip of the feet not only run the risk of destabilizing (the support surface is smaller), but also we are more involved in the quadriceps when what we seek with this exercise is to work the buttocks. The feet are well planted on the ground and pushing from the heel.
- Do not complete the full course of the exercise: quite common when we come up with the weight and use more than we should. Having no strength to throw well, we did not complete the entire route, leaving the hip slightly flexed. The extension of the hip must be complete in each repetition to perform them with good technique.
- Hyperextend the hip: the directly opposite to the previous point. Instead of stopping once the hip is extended, we continue pushing with the lumbar until creating an arch in the back. To arch your back we do not resort only to the strength of the glutes, but also place the pelvis in anteversion instead of keeping it neutral. Normally it is because we use a weight not suitable for exercise. When it comes to correcting it, it is a good idea to be helped by a colleague to let us know about these details that we will hardly perceive on our own.