{"id":35690,"date":"2024-11-07T08:40:00","date_gmt":"2024-11-07T07:40:00","guid":{"rendered":"https:\/\/galileo-training.com\/uncategorized\/uebung-uw37-hip-thrusts-mit-zusatzgewicht\/"},"modified":"2024-11-07T09:22:23","modified_gmt":"2024-11-07T08:22:23","slug":"exercise-w37-hip-thrusts-with-weights","status":"publish","type":"post","link":"https:\/\/galileo-training.com\/en\/exercises\/exercise-w37-hip-thrusts-with-weights\/","title":{"rendered":"Exercise W37: Hip Thrusts with weights"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"35690\" class=\"elementor elementor-35690 elementor-35558\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4f924a4f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4f924a4f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-14789601\" data-id=\"14789601\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4ea7c825 color-scheme-inherit text-left elementor-widget elementor-widget-text-editor\" data-id=\"4ea7c825\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Exercise W37: Hip Thrusts with weights<\/strong><\/p><p>Combination exercise: Strengthening gluteus, trunk, calf, hamstrings &#8211; exercise for advanced users, supplement to <a href=\"https:\/\/stratec-med.com\/en\/exercises\/exercise-ew13-hamstrings-training-easy\/\" rel=\"noopener\">EW13<\/a>, <a href=\"https:\/\/stratec-med.com\/en\/exercises\/exercise-ew15-hamstrings-training-medium\/\" rel=\"noopener\">EW15<\/a>, <a href=\"https:\/\/stratec-med.com\/en\/exercises\/exercise-ew16-hamstrings-training-hard\/\" rel=\"noopener\">EW16<\/a><\/p><p><strong>Goal:<\/strong> Strengthening<\/p><p><strong>Parameters:<\/strong> Frequency: 25 Hz to 30 Hz \/ Position 1.0-2.5 \/ Duration: 1 min.<\/p><p><strong>Procedure: <br \/><em>Posture:<\/em><\/strong> Shoulders resting on bench, knees bent at 90\u00b0, weight resting on hips<br \/><strong><em>Movement:<\/em><\/strong> Raise hips by 10-15cm for 3s, then lower again by 10-15cm for 3s.<\/p><p><strong>Repetitions: <\/strong>Repeat exercise 2 &#8211; 3 times<\/p><p><strong>Tip 1:<\/strong> A barbell can also be used as an alternative to the kettlebell. Beginners like to use a shoulder pad here so that the barbell does not press uncomfortably.<\/p><p><strong>Tip 2:<\/strong> Since not all of your body weight is on your feet, they can lose their grip more easily at higher frequencies, so start the exercise with a narrower foot position and slightly in the lower frequency range (25Hz+) and gradually increase the frequency and then the foot position.<\/p><p><strong><a href=\"https:\/\/galileo-training.com\/en\/galileo-exercise-videos\/\">List of all Galileo<sup>\u00ae<\/sup> Exercise Videos &gt;<\/a><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d45b977 elementor-widget-tablet_extra__width-initial elementor-widget elementor-widget-post-info\" data-id=\"2d45b977\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items 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