Fix Your Form Series | 18
🍑These are becoming more and more common throughout gyms, and for good reason. They absolutely smash the glutes – when done correctly. But often times, they aren’t done correctly. Lets talk about it.
The clips marked with an "❌" is the incorrect example I see most often & there are several things wrong with it. It may seem slightly exaggerated to some, but this is what I see on a daily basis.
1️⃣Extending the neck/leaning the head backwards which can effect your core and entire positioning.
2️⃣Ribs flaring upwards + Anterior Pelvic Tilt. This one is super common and is where most people go wrong. If you get lower back pain performing this exercise, this is probably why.
3️⃣Using too much weight which will usually result in bouncing the weight/using momentum
4️⃣Not contracting the glutes at the top of the movement.
The video marked with a ✅ is how I perform the exercise & how I teach it to clients.
1️⃣Place the weighted barbell/dumbbell over your hips/pubic bone area – adding a barbell pad is optional as this exercise can prove to be rather discomforting in sensitive areas.
2️⃣Keep your chin tucked & ensure that you are not lifting your neck.
3️⃣Your feet should firmly planted flat on the floor. Whilst leaning back on the bench positioned directly behind you, ensure that both your shoulder blades are placed on the bench in order to stabilise your body with the bench.
4️⃣As you drive the weight up, exhale and drop your rib cage (don’t flare it up)
5️⃣Keep your core engaged and spine neutral. As you come to the top of the movement, squeeze your glutes hard and ensure they CONTRACT ‼️
6️⃣Once the bar is fully extended, slowly rewind the movement until you return to the starting position.
7️⃣Repeat for desired number of reps.
💎BONUS TIP: Try and really focus on quality contractions each rep instead of just pushing as much weight as possible to look cool to the guy on the bench press.
Drop the ego, and just think about how good the mandatory butt selfie will look in a few weeks.
🙋♂️COMMENT below if you have a video request or suggestion.
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