Sarah Ramadanのインスタグラム(fightforgrowth) - 5月12日 02時28分

[swipe!🍑] how to get STRONGAF on your hip thrust!💪🏼
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🔘in order to get stronger with any lift, we need to remember a few things
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▪️consistency! you need to practice anything you want to get better at, but you’ll also need consistency with your practice. I suggest performing hip thrusts 1-2 times a week. you may even dedicate one hip thrust session working with higher reps, praticing form, playing with bands, etc. and your other hip thrust session can be dedicated to increasing your HT load!
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▪️Perform glute activation drills prior to HT - these drills help “wake up” your glutes via activation of your gluteal muscles. This can promote greater gluteal recruitment when you begin your HT. A really easy way to do this is to perform body weight HT on the bench for a couple of sets before you add weight
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▪️get religious with your form - form delivers function, and it’s WAY better to lift smart than heavy. Lifting heavy while learning improper form doesn’t help you long-term as you’re more susceptible to injury, hitting a plateau, and compromised muscle recruitment. I’m pretty hard on myself when it comes to my form, so to keep it safe with the HT, here’s a few tips👇🏼
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✔️Make sure your heels are glued to the floor. No coming up on the balls of your feet.
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✔️Keep your neck slightly tucked while maintaining eye contact with the edge of the ceiling ahead of you.
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✔️Keep your shins straight
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✔️Press into your heels when coming up into full extension
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✔️Keep your spine neutral by making sure your chest doesn’t come up
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✔️Work on a bench that is stationary and will not move
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✔️If you feel your form is being compromised with added weight, go back to your previous load and master your form first.
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🔘small progress matters! so don’t beat yourself up if you’re not there yet, and don’t expect dramatic improvements right away. a 5 lb increase on your hip thrust game is more than enough to be proud of! 💜
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I really hope these tips help! Make sure to save it for your upcoming HT session💪🏼
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#fitnessmotivation #hipthrust #fightforgrowth #thethrustisamust

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