QuadrisBarraIntermédio

Barbell Glute Bridge

Sit on the floor, roll the loaded bar directly over your hips, then lie back flat. Drive through your heels and extend your hips vertically into the bar.

Dificuldade: Intermédio
Tipo: Powerlifting
Mecânica: Composto
Força: Empurrar
Músculos: 3

Sequência

01 · setup
Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
02 · drive
Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
03 · return
Extend as far as possible, then reverse the motion to return to the starting position.

O que trabalha