rzen
b71ee0a355
The biggest hole in the coverage matrix - the hinge had zero entries in any modality. Deadlift and Romanian Deadlift are the library's first standing (camera.zoom) and first barbell motions. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
1.1 KiB
1.1 KiB
Hip Thrust
The loaded glute bridge — shoulders on a bench, barbell across the hips, drive the hips up to a straight line.
- Category: Main circuit
- Type: Free-weight hip extension
- Targets: Glutes, hamstrings
- Prescription: 4 × 8–10
Setup
Sit on the floor with your upper back against a bench, the bar (padded) across your hips, hands steadying it. Feet flat, hip-width, heels under the knees.
Execution
- Brace, tuck the chin, and drive through the heels to lift the hips.
- Stop when shoulders, hips and knees are level — a flat tabletop.
- Squeeze the glutes at the top, then lower the hips under control.
Cues
- Chin tucked, ribs down — the body hinges around the bench edge.
- Full lockout comes from the glutes, not from arching the back.
- Shins vertical at the top; adjust foot distance until they are.
Common Mistakes
- Overarching the lower back instead of finishing with the glutes.
- Feet too far forward, turning it into a hamstring exercise.
- Cutting the range short at the top.
Progression
Start with the bar alone to groove the pattern, then add plates; pause reps at the top for extra glute work.