Explosive Barbell Glute Bridge With Flex

Now add a band around the knees. This may seem simplistic, but remember
that stability is largely dependent on your body getting into a biomechanically
sound position. You're looking for the type of movement in which your
neuromuscular system takes over to create synergistic torque and tension
through the entire kinetic chain.

Once the band is on, you can play with the velocity of the concentric portion,
depending on the stability of the top position. By driving up hard with some bar
speed and flexing the top of the movement, then letting the eccentric
(negative) become a bit more passive as the bar comes back down to the
ground, you can work on strength-power which transfers extremely well into
sport, while also minimizing the more tolling eccentric load.

Increased velocity of a movement is always a progression that needs to be

earned in order to prevent training injuries. Challenge yourself intelligently,
and by no means is compensation and half-cocked technique an excuse for
getting hurt in the gym.

Check out the explosive barbell glute bridge with bands around the knees
above. Notice the volitional flex at the top of each rep, which aids in the
stabilization of the pelvis and limited hyperextension of the lower back. And
yes, you can absolutely train this movement with some bar speed well into
hypertrophy set/rep ranges.

5 – Barbell Glute Bridge With Banded Rest-Pause Finisher

Since the glutes respond well to metabolic stress and higher effort-based
intensities and volumes, one of the best ways to add a pain-free training
response is by using a rest-pause finisher set.
 This will add intensity to the barbell glute bridge, especially if you're training
without a partner. It's not practical to do drop sets on hip thrusts or barbell
glute bridges because you'd have to unload the plates from each side of the
bar between each drop. But the addition of a rest-pause will challenge you
similarly without that problem. Here's how to do it:

1. Ramp up in weight and get to a top end load that challenges you to get
the last rep on a set (maintaining perfect form and technique).