Exercise W37: Hip Thrusts with weights

Exercise W37: Hip Thrusts with weights

Combination exercise: Strengthening gluteus, trunk, calf, hamstrings – exercise for advanced users, supplement to EW13, EW15, EW16

Goal: Strengthening

Parameters: Frequency: 25 Hz to 30 Hz / Position 1.0-2.5 / Duration: 1 min.

Procedure:
Posture: Shoulders resting on bench, knees bent at 90°, weight resting on hips
Movement: Raise hips by 10-15cm for 3s, then lower again by 10-15cm for 3s.

Repetitions: Repeat exercise 2 – 3 times

Tip 1: A barbell can also be used as an alternative to the kettlebell. Beginners like to use a shoulder pad here so that the barbell does not press uncomfortably.

Tip 2: Since not all of your body weight is on your feet, they can lose their grip more easily at higher frequencies, so start the exercise with a narrower foot position and slightly in the lower frequency range (25Hz+) and gradually increase the frequency and then the foot position.

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