Kettlebell hip thrust exercise will be a valuable addition to your full-body workout. It is a famous workout that has grown in popularity around the world over the recent years.
Kettlebell hip thrust exercise is done with a kettlebell and your body lifted off the floor. It works the gluteal muscles more effectively than many other lower-body exercises.
The hamstrings are also engaged in this workout. While moving from a bent position (with your hips below or behind your shoulders and knees) to a fully extended position (in which your hips, shoulders, and knees are all in line), your hips expand.
Make sure you’re adequately warmed up before this session. Warm up for 5–10 minutes with a moderate cardio workout and some dynamic stretches. There are two ways to do kettlebell hipthrusts: utilizing a kettlebell instead of a barbell and doing a standing kettlebell hip thrust. This article explains how to replace a barbell with a kettlebell for the hip thrust exercise. To do this variation,
- Place the kettlebell between your legs, low enough so that it does not hit your groin.
- Ensure your legs are spread apart far enough so that the kettlebell does not collide with them.
- Start by gripping the kettlebell in both hands.
- Soften your knees and let your hips come back, then extend your hips forward.
- Drive the kettlebell forward and up.
- Prepare for the kettlebell to return down by softening your hips to help absorb the momentum of the kettlebell, thus avoiding injury.
WHAT MUSCLES DO KETTLEBELL HIPTHRUST WORK WITH?
The glutes, including the gluteus maximus and gluteus medius, as well as the hamstrings, are primarily targeted by the kettlebell hip thrust motion. Your quadriceps, core, and hip adductors will also be engaged.
· THE GLUTES
Kettlebell Hip Thrusts improve your glute strength and size in a manner that only a few other exercises can do. Experts believe that they help many people, ranging from athletes to seniors over 65. The stability of your core, pelvis, and lower body is dependent on your glute strength. You’re more likely to get knee discomfort, low back pain, and other problems if your glute muscles are not strong. Strong glutes are essential for optimum mobility in general.
These are a group of four muscles on the front of the leg that goes from the pelvis to the top of the knee bones. They are also engaged during kettlebell hip thrust exercise.
The hamstring, on the other hand, isn’t truly a single string at all. It is a trio of muscles in the back of the thighs that connects the pelvis to the lower leg bones on the side.
KETTLEBELL HIPTHRUST BENEFITS
· ENHANCED BONE DENSITY
To enhance your bone density, you should choose strength-training activities that put your spine, hips, knees, and glutes under stress. The kettlebell hip thrust is a fantastic option! This exercise strengthens the hips, buttocks, and quadriceps muscles. It strengthens the pelvis, lower back, and knees, making it perfect for boosting hip and femur bone density. You will also enjoy benefits such as having aligned knee joints, developing powerful glutes and having a greater balance by doing this workout.
· CONNECTING YOUR GLUTES TO THE PELVIL FLOOR
One of the roles of your glutes is to stabilize your sacrum. They also help to keep the pelvic floor in check and react against it. Two of the pelvic floor muscles attach to the sacrum’s front and move it forward. The kettlebell hip thrust exercise improves the glutes’ ability to perform their functions, thus reducing posture issues and back pain.
· INCREASED SPEED AND MOBILITY
The glutes are the legs’ basic muscles, and they allow for tremendous athletic achievements. Athletes who have strong glutes tend to perform better than those with weak glutes. This exercise will assist you in strengthening your glutes/hips and hence gain a lot of benefits in activities, such as: jumping with one or two legs, acceleration from a standstill, squat movement, and injury avoidance.
KETTLEBELL HIPTHRUST ALTERNATIVES
Here’s a list of some of the greatest exercises to do in addition to (or instead of) the kettlebell hip thrust. These workouts will also help you strengthen your glutes and hamstrings.
· KETTLEBELL SWINGS
- Stand with your feet spread shoulder width apart and a kettlebell in front of you on the ground.
- Lean forward with a neutral spine and slightly bend your knees to hold the kettlebell with both hands.
- Pull the kettlebell back between your legs, then drive your hips forward to press the kettlebell upward; your arms should remain straight.
- Allow the kettlebell to swing backwards between your legs, with your body following in its footsteps.
- To aid the swing, push your hips backward and your chest towards the ground.
- 15 to 20 reps are recommended.
· STIFF LEG DRIFTS
requirement: Barbells or dumbbell
- Stand with your feet spread hip-width apart and your arms outstretched in front of you, carrying a properly loaded barbell or dumbbells.
- A neutral overhand grip is recommended.
- Hinge forward at the hips while moving the barbell or dumbbell backward and down the front of your legs with a minor bend in your knees.
- Keep your shoulders pulled back and your back in a neutral position.
- Push through the glutes and hamstrings to bring the barbell or dumbbells back up and extend through the hips into a standing position once you’ve reached the bottom position (you should feel a good stretch through your hamstrings).
- It is suggested that you have between 10 and 12 reps.
KETTLEBELL HIP THRUSTS MISTAKES TO AVOID
When doing a hip thrust, there are some important considerations to keep in mind.
· NOT MOVING THROUGH THE ENTIRE RANGE OF MOTION
Your glutes will not be fully activated if you stop short of parallel thighs. To correct this, ensure that your legs are at a 90-degree angle.
· IMPROPER POSITIONING OF YOUR FEET
You’ll feel the hip thrust more in your hamstrings if your feet are too far forward. You’ll experience more quad involvement if they’re too close to your body. To avoid this, ensure that you position your feet correctly during the workout.
· YOUR LOWERBACK NOT BEING IN A NEUTRAL POSITON
You will not attain full hip extension for glute engagement if your ribs are up and your lower back is hyper-extended at the start of the exercise. To attain full hip extension, make sure your body remains in a neutral position during the exercise.
· STARTING TO STAND ON YOUR TOES
At the apex of the push, some people have a tendency to rise onto the balls of their feet. This can happen if your foot positioning is incorrect or if you are quad-dominant. Recheck your foot placement and make sure your legs are at a 90-degree angle at the top. Then, during the movement, keep your concentration on heel contact.
Hip thrusts are one of the most effective techniques to increase glute growth and strength when done correctly. It helps you in gaining benefits such as: enhancing your bone density, and increasing speed and mobility.