Glute Thrusts Back Elevated
ID: 197
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- Exercise Types:
- Total Hang, Upper Pull
- Contraindications:
- None
- Equipment:
- Floor Based
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Engage the core before initiating any movement.
- 2. Breathe throughout; do not hold the breath during a sustained hang.
- 3. Feet may be on the floor for a partial hang to reduce load when needed.
- 4. The hang is a skill — treat it as a practice, not just a filler between sets.
Regression:
Perform a partial hang with feet on the floor, reducing the percentage of bodyweight supported.
Progression:
Add controlled scapular shrugs during the hang to work shoulder girdle strength in the end range.
Common Problems:
Swinging instead of staying still — tighten the core and glutes to dampen any oscillation.