How to do a Barbell Glute Bridge

#glutes #glutebridge #barbell

The Barbell Glute Bridge develops the glutes and hamstrings for powerful hip extension.

This exercise is also great for developing sprint acceleration.

Begin by setting up an Olympic barbell with full size Olympic weight plates. If having 45lb plates on either side is too much, you can use 25lb, 15lb, or 10lb bumper plates to get the clearance you need.

Once the plates are on the barbell, you need a good pad. Trust me, this is important.

Here is a good pad you can use: https://justexercisevideos.com/recomm...

When you set up the pad, make sure the open side is facing up and the velcro is secure if it has velcro.

Now that the equipment is setup, it's time to get into the starting position.

Lay on the ground facing up toward the barbell with your hips directly underneath the barbell.

Place your feet flat on the ground hip-width apart.

Grab the barbell with your hands to keep it in position as you place your hips in the right spot. You will continue stabilizing the barbell with your hands throughout each repetition.

The barbell pad should sit right in the crease where your hips bend.

Before you begin your first repetition, get all the slack out of your hips by driving your hips securely into the bar without lifting it.

Take in a deep belly breath and extend your hips as you drive your feet into the ground.

Once hips are fully extended, pause at the top for less than one second and then lower the weight back to the ground.

Be sure not to let your hips slack at the bottom.

Exhale then take in another deep belly breath for the next repetition.

Perform 3-8 sets of 4-10 repetitions.

The Barbell Glute Bridge is great for beginner to advanced strength training programs.

Increasing glute strength can increase sprint acceleration speed and strength in the squat and deadlift.

****Check out the Just Exercise Videos website:
https://justexercisevideos.com/

***Here's a solid American-made barbell you an use for your glute bridges:
https://justexercisevideos.com/recomm...

***Check out this barbell pad to keep your hips feeling good:
https://justexercisevideos.com/recomm...