9 Essential Strength Benchmarks To Reap Strength And Ultimate Size

8. Complete 10 Barbell Hip Thrusts With 150 Percent of Your Body Weight

The hip thrust has quickly become a staple in the programs of serious strength trainees. It’s a fantastic indicator of your posterior chain muscle strength: the glutes, hamstrings and lower back. Shoot for 10 reps with 1.5 times your body weight. Do pyramid your sets, performing a set of 10, 8, 6, and then a set of 15. Pause for one second between each rep.

How to:

  • Roll a loaded barbell over your legs so it’s sitting across the front of your hips.
  • With the knees bent and your back elevated on a standard bench, hold the bar just outside the hips and then thrust up until you are parallel to the floor.

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