Barbell Glute Bridge vs Hip Thrust: Is There a Difference?

Many individuals who train their glutes focus primarily upon two types of exercises: squats and deadlifts. In spite of the fact that these lifts activate a significant amount of gluteal mass, they can still fail to fully stimulate all regions of the glutes.

While other exercises remain extremely important for continued gluteal development, there is an additional group of exercises that have become popular over the past few years. These exercises are known as hip extension-based movements and they include a number of variations such as glute bridges, hip thrusts, kickstands, 45-degree hypers, reverse hypers, etc. 

This handy article takes a deeper look at the barbell glute bridge vs the hip thrust to help you figure out which is right for you. Keep reading to learn more.

Read More

With women making up a large percentage of fitness classes, gym memberships and more, it’s vital that we consider the trends and statistics of women as a fitness demographic. Our expert guide compiles the key women’s fitness statistics that could impact 2022 and beyond.

Read More

There are more than 7.2 thousand health and fitness clubs in the United Kingdom, according to this research, with around half (3,600) of those clubs being purely fitness gyms. In further research, the fitness industry is estimated to be worth a huge £3.9 billion by 2022, making it one of the most valuable industries in the country. 

But what do those numbers mean for the upcoming new year? We put the statistics in context to see how the gym industry might shape up in 2022.

Read More

In years gone by, weightlifting has been thought to be solely for bodybuilders and pro athletes. However, we now know that not to be true. Weightlifting can be for anyone! With health benefits for people of all ages and abilities, weightlifting could be the perfect addition to your routine. Keep reading this insightful guide to learn why it’s never too late to start weightlifting, and how to modify weightlifting to suit your fitness levels and goals.

Read More

If you’re an athlete who follows a specific training program and/or bodybuilding regimen that requires intensive training and proper nutrition, then it’s very important to know what happens when you do not eat enough protein.

Protein is the most intricately involved nutrient in regards to muscle development and muscle tissue repair. As such, we need to ensure we are consuming an adequate amount, especially if we are practicing a regular weightlifting workout.

But how much is enough protein for a weightlifter? What is the exact importance of protein in a weightlifter’s diet? What happens if you lift weights but don’t eat enough protein?

Keep reading to find out.

Read More

The power clean is a compound Olympic-style lift used in weightlifting. To execute it, the lifter moves a barbell from the ground to a racked position across the shoulders with speed and force so that at the end of movement, the bar rests on the front of the shoulders with the lifter standing up straight with feet parallel. The power clean is a variation of the clean and jerk, one of the lifts in the sport of Olympic Weightlifting. The power clean is often used by athletes from other sports, such as athletics, to develop power and speed.

The power clean comes with a wide range of benefits if someone is willing to put in the time, energy and practice required to execute it correctly, but what exactly are these benefits? Why are power cleans a favourite among weightlifters and athletes alike? Should you be utilising this intensive compound exercise in your regular workout? Find out in this handy guide, where we offer you our top 7 reasons why everyone should power clean in more detail!

Read More

Warming up before exercise is crucial because it prepares your body for what’s to come. Stretching before physical activity ensures that all of the muscles are stretched out and ready to move, making it a great way to warm up before exercise. Whether you’re preparing to tackle one of the big 5 lifts, ensuring you’re fit for athletic exercise, or about to start developing your clean and jerk – a great warm up and cool down is always essential.

There are two types of stretches: dynamic and static. Dynamic or moving stretches involve large movements, such as arm swings. Static stretches hold the muscles in positions for 20 to 30 seconds, such as bending down to touch your toes. It is important to understand both types of stretches and what they can be useful for so that you can really make the most out of your workout and improve results. 

Read More

When building strength, barbell squats are one of the most effective exercises you can do. Squats are a compound, full body movement that can help you build strength and muscle when performed with proper form. The barbell squat is one of the most effective exercises to increase raw strength and power because of how it utilises the hips, glute muscles, core, lumbar spine, and quads. 

But did you know that there are numerous different types of barbell squats? Though ‘front squat’ and ‘back squat’ are phrases we might regularly hear thrown around the gym, it’s key to understand the difference between the two so that you can utilise them to the best of your ability. At Strength Ambassadors, we’re experts in strength training and know squats like the backs of our hands. That’s why we put together this comprehensive guide to make your life easier and talk you through the key differences between the front squat and the back squat.

Read More

We all know that there are a variety of benefits to weight training — including improved fat loss, strength and athletic performance — but at the core of weight training, there are 5 key lifts that are known as the big 5. Also known as compound exercises, the big 5 work multiple muscle groups at the same time, making them some of the most effective exercises you can do when it comes to building strength. The big 5 lifts include:

• Deadlift
• Bench Press
• Squat
• Shoulder Press
• Pull-Up

Read More

When it comes to pull-ups, we’ve all had the same experience of wondering which grip is best. Hands facing the body? Hands facing away? One hand each way? Even the amount of different bars can be confusing! The problem is, if we’re unsure exactly what to do, we might be getting it wrong. This could cause ineffective workouts and even damage to the muscles, so it’s always best to trust the experts. 

At Strength Ambassadors, we know the ins and outs of building strength and for pull-ups, we know it can sometimes be hard to navigate which grip is the right one. Though other grips come with different benefits in areas like functional strength, could the neutral grip be right as a starting point? We’ve put together this handy guide explaining the ins and outs of neutral grip pull-ups and why they can make a great addition to your workout. 

Read More