What can be said at this point about hip thrusts that hasn't already been said by Bret Contreras? We're going to use the Smith machine here and do 3 sets of 15 reps with 3 second holds at the top.
The Smith Machine Hip Thrust
Load the bar up fairly light and really focus on getting a strong glute contraction through full hip extension. This exercise pays dividends if done lighter with a focus on mind-muscle connection. At the top of each rep, hold for 3 seconds.
One More Twist
Allow your toes to be off the floor so that your feet can turn outwards, aiding in external hip rotation, which is needed for a maximum glute contraction.
related posts
Strongman for Athletes
You need to know right away that our athletes at the US Air Force Academy don't train as if they're preparing for a strongman competition. The concept of training specificity makes it clear there are few similarities between competing in a strongman competition and competing as a football, basketball, or hockey athlete.
My Favorite Upper Body Lift
How Jim Wendler went from overhead pressing 95 pounds to 300 pounds.
DeFranco Prowler Training
That which does not kill us makes us stronger... and faster, and bigger, and a hell of a lot tougher. Here’s how to use a pushing sled to get it all.
The Complete Guide to Barbell Squats
To be strong, you have to squat. But which barbell variation is best for you? Low bar, high bar, front, overhead? Find out here.