#Repost @electrum_performance with @get_repost
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Specificity Series: Hip Thrust
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One of the foundational principles of Jiu-Jitsu is the idea of using larger, stronger joints to compromise the smaller joints of your opponent. Since the hips are one of the strongest joints in the body (and the glutes the largest muscle group) it comes as no surprise that they are often used as the fulcrum in various joint locks.
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The ability to produce force in terminal hip extension can best be expressed in the barbell hip thrust. As we’ve observed time and time again with @bretcontreras1, prioritizing the hip thrust for even a short period of time will result in it being your heaviest barbell movement.
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In this video, we demonstrate the similarities between hip thrust patterns in the weight room with various joint locks (knee bars, arm bars, and a scorpion lock). In these scenarios the breaking power comes from terminal hip extension, but the similarities hardly end there. You can also notice that the T-spine often stays in a flexed position to secure the end of the lever in a submission. This parallels proper hip thrust form, where the head and shoulders face forward to prevent excessive extension of the lumbar spine. We’re aware that many athletes may not have proper coaching in the barbell hip thrust.