Form check 🕵️ for @sammsquats_ ’s hip thrust, from an aerial angle. We noticed some things, 👇read more below.
• FIRST, watch her take over Muscle Tech’s Snapchat today, a day in the life of Sam! Snap: “realmuscletech”
• Overall very pleased with Sam’s progression- She’s been putting in the work and gradually increasing the weight. She did 285 lbs x 6 reps like a champ last week. Next stop’s 315 lbs (3 plates), but even now that's just a pit stop for her, my eyes are on 405 lbs (4 plates) 😄😄.
• But as the load’s increased, so did the pain of the barbell if not placed properly, even when using a squat sponge. So coming out of the hole (bottom of the range of motion), Sam’s been pushing the bar down to the top of her quads, where it should sit. However, here we notice the bar’s imbalanced. You could catch this from the side angle, but aerial ✈️ makes it abundantly obvious. For all compound lifts, I recommend having someone record you from front, back, side, and 🔝
• Speaking of increased weight, especially to you ladies, really strive to graduate from the dumbbell or straight bar thrusts. That’s child’s play, trust me you can do much more weight 👊👍
• Also her right knee isn’t as flared out as her left. This isn’t surprising because it happens in her squat too, which she’s been addressing. We need to fight to re-train these patterns/habits over time.
• Play with your foot placement- Closer/farther from you, wider/narrower, flat foot / on your heels- all make a difference wrt the ratio of loading of glutes/hamstrings/etc.
• More aerial form checks to come, stay tuned…