Transform Your Body With Weights by Chloe Madeley

Author:Chloe Madeley [Madeley, Chloe]
Language: eng
Format: epub
ISBN: 9781473566729
Publisher: Transworld
Published: 2019-10-08T00:00:00+00:00

Hip Thrusts on Smith Machine Heavy weight

(Please note: the illustration shows the machine unweighted – this exercise should be weighted.) Place a bench about 0.5m behind you, so you are sandwiched between the Smith and the bench. Lower the bar so it is about 30cm off the ground. Sit down on the floor between the bar and the bench, facing the bar and resting your upper back and shoulder blades on the edge of the bench. Place a bar pad (a black, cushioned tube) around the centre of the horizontal bar. Place your feet hip-width apart and keep your toes pointing forwards or slightly outwards. Place your hips underneath the bar and your hands either side of your hips. Unhook the bar from the machine – keep it unhooked using your grip – and thrust up into the air, through your glutes, squeezing them tight at the top of the movement. Hold this position for a few seconds before coming back down until your buttocks are just above the ground. Take a breath and repeat the movement for the full amount of sets and reps.

3 sets » 15 reps » 1 minute rest between sets

4 sets »12 reps » 1 minute rest between sets

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