How to perform a glute bridge with a barbell
Necessary equipment: barbell, weight plates, dumbbells or kettlebells.
Level: medium
Some popular variations of this exercise also involve the gluteal muscles, which cover the hips on the sides, diverting the muscles. To do this, you will need a round resistance band (sometimes called a hip band).
Advantages
There are several good reasons why the glute bridge with a barbell is becoming an important leg exercise in the gym.
Creates more energy
The hip extensors are important muscles for everyday activities such as walking, getting up, or climbing stairs. But these muscles are also important for the production of energy to achieve maximum athletic performance. Exercises that can help build muscle in the hip area are most often stand-up exercises, such as squats and lunges.
But studies have shown that when you perform strength exercises with a barbell standing, the tension in the extensor muscles of the hips decreases, and the hips reach a neutral position (standing). But the flexor muscles of the hip and pelvis are in a horizontal position, which allows you to maintain maximum tension in the thigh muscles throughout the range of motion.
A safer alternative to squats for some
While barbell squats are effective for building strength in the lower body, some people may not be able to safely or comfortably place the barbell on their upper back. For example, for those who have problems with the shoulders, neck or lower back, squats with a barbell may be too difficult and even contraindicated. The gluteal bridge with a barbell allows you to strengthen the gluteal muscles without loading the upper body.
Step-by-step instructions
If you are new to exercise or strength training, you should consult your doctor to make sure that there are no special features that you should take into account. If you have been sedentary, injured, or returned to exercise after pregnancy, get permission from your doctor first.
The most common version of the exercise requires you to keep your balance on a bench with weights while keeping the barbell on your hips. Getting in and out of a pose can be awkward if you're new to the exercise. When you first try this technique, it may be useful to work with a partner or coach. You can also try moving on the floor before using the bench. If you are using a bench from the beginning, practice the no-weight movement before adding weight.
Customization
For safety reasons, you should be careful to install the bench properly, especially if you plan to lift a lot of weight. Make sure that the bench you are using is no higher than your knees. The long end of the bench should be placed against a hard surface, such as a wall, so that it cannot move during the ascent.
Alternatively, you can use a pad or sponge on the crossbar. Place the pillow in the center of the crossbar so that both thighs are protected. Some athletes use a towel, but it can slip out and it is less safe.
Once the bench is installed, you need to load the bar with weight. Always secure the weight plates with a yoke and bar.
1. Sit on the floor, knees bent, feet slightly wider than the distance between the knees. The upper back (shoulder blades) should rest on the edge of the bench.
2. Place the barbell on your hips.
3. Squeeze your buttocks and pull your hips up with the barbell until your hips are in line with your shoulders and knees. Keep your torso tight and lift your chin slightly, focusing on your body (a few inches above the crossbar).
4. Slowly lower the barbell down until thighs are just a few inches from the floor.
5. Squeeze your buttocks and lift them up again.
After you finish the first REP, if necessary, return your feet to the starting position. When the hips are fully extended, you need to bend your knees about 90 degrees.
Common mistakes
There are a few common mistakes to avoid when doing this exercise. Mistakes can lead to less effective results and potential neck or back problems.
Improper installation of the foot
Many trainers tell their clients that they can find the most comfortable foot position for them. However, the position of your legs can affect the activity of various muscles while performing a glute bridge with a barbell. Increasing or decreasing the distance between the feet is unlikely to make much difference, but moving the feet further or closer to the body can change the feeling of this exercise.
If you feel that your quadriceps (the front of your thigh) are working too hard, it's possible that your feet are too close to your hips. Moving them away from the body will help shift the load to the hamstrings and buttocks. The offset it too far will reduce the gluteal muscles and will emphasize the hamstring.
Lazy Neck
Your concentration is important when doing the exercise. The upper back (shoulder blades) is supported by a bench, while the neck and head are not. Thus, you can throw your head back and look at the ceiling, lifting your hips. But this can contribute to the deflection of the spine, so it is not recommended to do this.
Instead, keep your chin down to your chest while lifting your hips into an extension. This helps to keep the core muscles in tension and prevents torso flexing and excessive stretching of the spine.
It may be useful to do this movement in front of a mirror. You can then focus on your body and your shape in the mirror, which will help you keep your chin in the correct position. If there is no mirror, look down at the body with a focus just a few centimeters above the bar.
Incomplete the rise
If you lift too much weight or have very tight flexor muscles, you can partially lift your hips, but not achieve full extension, while the hips will be in line with the shoulders and knees. This mistake will prevent you from moving on to the most effective part of this exercise.
To achieve full extension, reduce the weight a little and see if you can fully straighten your hips. If you still see that your hips don't rise high enough, it's possible that your flexor muscles are too tight. Try performing the bridge exercises on the floor to understand how the hips work in this exercise before performing it fully.
Too rapid a lowering of the
Both the concentric (lifting) and eccentric (lowering) phases are important during the exercise. Some trainees can make a significant effort
effort in the lifting segment and quickly go through the lowering phase to start a new repetition.
But to make the most of this exercise, you need to control the eccentric phase. Take as much time to lower the bar as you do to raise it. This will make the buttocks stay engaged and work harder.
Modifications and variations
There are several ways to change the elements of this exercise to suit your individual needs.
Need a modification?
A glute bridge with a barbell can be intimidating, because the course of its execution is a little complicated. This requires several pieces of equipment, and to take the starting position, you need balance and ingenuity.
Base bridge
The base bridge, also called the glute bridge or hip bridge, is very similar to the exercise we described in the article, and it also strengthens the glutes and hamstrings, although to a lesser extent than with weights. However, instead of resting your upper back on the power bench, you put it on the floor. In this position, the head and neck are also fully supported on the floor.
To start the exercise, you need to bend your knees and put your feet on the floor at a distance of your hips from each other. Press down on your heels and lift your hips so that your knees, hips, and shoulders are on a diagonal line. Lower your hips and repeat.
Dumbbell bridge
Having mastered the basic bridge, perform the same movement with dumbbells. Start with lighter weights and place one weight horizontally on your hips before lifting them off the floor. You can also put one weight on each hip and perform a lift.
Safety and precautions
Before performing this exercise, there are several safety issues to consider. First, anyone with back or hip problems should talk to their doctor before attempting to perform a glute bridge with a barbell. Your doctor may suggest modifications or alternative exercises.
Then, when doing this exercise, be especially careful not to over-stretch your spine. It may be helpful to work with a trainer when learning the exercise for the first time, or at least ask a friend to observe your shape to make sure that your chest doesn't bend, causing the lower part of your spine to curve too much.
