Barbell Block Hip Thrusts

Load up a barbell with plates and use a squat sponge or folded yoga mat to protect your hips from the bar. Position 2 bumper plates, crash mats, stall mats, or whatever you have to elevate the barbell next to a bench and far enough apart so that the barbell can rest on them. With your legs straight roll the barbell towards you climbing onto your blocks until it reaches your hip crease. Bend your knees until your feet are flat. “Climb” your upper back onto the bench so your upper back is supporting your weight and NOT your elbows. Grab the bar at a comfortable with and with slight forward pressure on the barbell, push through the heels, tuck the chin, and squeeze your glutes until the weight is lifted off the blocks and your hips are fully extended with the abs tight. Your shoulders, hips and knees should be in a straight line at the top. Lower the weight under control until the weight is rested on the blocks. Repeat for repetitions.

Trainer Tips: As the weights get heavy (~350lbs +), you may need more than just the squat sponge. You can add a folded yoga mat between your hips and the squat sponge.