How to put a barbell on your body with hip fist?
It's simple. Sit or lie down, and then roll the barbell from your feet to your hips. Or you can lift the bar by hard lifting, then sit on the stool and move your body to the ground.
Putting a heavy stick on the hip joint will cause discomfort and even pain. You can use yoga mat, thick mat, balance mat or squat protection mat to protect your hip joint.
How does hip boxing increase the load?
When you have mastered how to punch your hips with your bare hands, you can increase the challenge (load) in the following common ways:
1. barbell
2. Elastic band
3. Sandbags/chains/kettlebells/dumbbells
4. One-legged variant
5. Variant of shoulder and foot elevation
Essentials of hip punching
1. The trunk is easy to move to the side of the head when standing with a load, so you should lift your shoulders from this side. The easiest way is to let your partner hold his shoulders on both sides with his feet.
2. The barbell is fixed on the hip, and two protrusions can be felt on both sides of the hip bone, which is the fixed point.
3. Hold the barbell with your arms here, but it only plays the role of fixing and anti-slip, and the strength should be controlled to a minimum.
4. Because the negative focus is slightly closer to the head side than the hip center, the weight-bearing effect will make the trunk shape unable to present a perfect straight line when it is not loaded. Generally, the hips will be pushed up to the thighs, and the middle and lower back will be lower. This is normal. You don't need to erect the middle and lower back to prevent waist injury, just focus on your hips.
How to pose your hips?
1. The height of the stool, I believe the best height is about 50cm, and taller people may need a taller stool; Smaller people may need lower stools. Pick a height that makes your gluteal muscles feel the most.
2. The traditional hip strike is to align the lower edge of the scapula with the stool. When doing the movements, make sure that the stool is stable and will not slide.
3. If you use the Olympic standard bar, just set the position and let the bar slowly roll to the hip joint. But if you use a smaller bar, it is unlikely to roll from the ground to your hip joint.