I use a chest press machine (my gym has a couple so they’re no all used up) so the bench is screwed in to the ground and not going anywhere or put ur bench up against the wall !
Okay now I know I was 100% extending my hips at the top to the max. And my back DID hurt next day, I just didn't know what causes it. Gonna do it this way instead. Thanks coach.
Finally someone who also talk about the bottom part of the movement. I included hip thrusts in my workouts a few months ago and let me tell you that it only took me six months to hurt my back pretty bad. I was very cautious about not hyperextenting the hips at the top, but now I see I've been arching my back way too much at the bottom. No one talks about that. In fact I've seen many videos, including from Bret's athletes where people have a huge APT at the bottom, and it is never mentionned as being a bad form. I don't understand why it is not more largely discussed. Because trust me, you can hurt your back this way just as bad as with hyperextension - I learned it the had way, and haven't been able to train my legs for 6 weeks so far. Anyway, thank you so much for this video!
So I learned hip thrusts from watching Bret Contreras and have been doing these on a Smith machine, but over time my form slipped and started looking a lot like this video, where I was locking my spine and basically just pivoting on my shoulders. I found that that was putting a lot of strain on my lower back actually, it hurt my upper back where I was against the bench, and I felt it more in my thighs than my butt. So I went back to Bret's videos, corrected my form, and immediately felt nothing but my glutes working and it felt way better. I would just suggest trying both ways. If you use the "wrong" method (it's not wrong btw, don't be fooled), just avoid overarching your back when you come down and be sure your hips are tilted forward when you load your weight. Do whatever feels right and watch more videos- don't take advice from just one person because everyone's body is different!
The information here is so good for patients recovering from low back injuries or surgeries. I often see gluteal weakness concomitant with lumbar spine injuries, and this exercise done properly strengthens the glutes while reinforcing lumbar spine stability. Thanks coach!
Thank you Kevin! These cues are excellent for post low back injury patients, as well as general people to prevent those injuries. It helps to target the glutes and take the strain off the low back, as well as decreasing shearing forces on the spine as the hips pull forward. I'm glad you found this useful and thank you very much for the support!
That's what I used to say/think😂 But once I understood the importance of doing them I accepted that feeling. My quads used to be HELLA overactive and if was causing me A LOT of pain! Not gonna lie... My form was shitty AF too!🙌🏼 Hahaha! But I never did hip thrusts & focused on hamstring work before so I'm not suprised I developed quadricep tendonitis😂 But a lot of things in life can be/feel awkward. Especially when we've got extra sets of eyes on us. I didn't want to do them because I felt like people would think it's weird and judge me. Especially being a guy... But one day I just said "fuck it!" this is for MY health! Now I do them all of the time and my legs workouts are AMAZING!!!🏋🏼♂️ The more you push yourself outside of your comfort zone the easier it gets every time💪🏼 So keep at it! YOU GOT THIS!!!💯 Angel's all around you✌🏼😇
I’m so glad I found this page. I always see Tiktokers telling me to focus on my form but they’re always doing it wrong too lmao and I can’t afford a trainer 😂
The idea is to engage the gluteus medius at the end of the motion. You'll know when you are as you'll feel the separation from your gluteus maximus. You only want a dip of about 3 inches. I weigh 100kg, only use 110kg to perform this exercise. This is the biggest ego lift going right now in gyms.
I was telling someone that the spin is supposed to neutral from neck to lower lumbar. If you tuck your chin you are stretching your splenius capitis and other neck muscles too much. This can cause a neck strain. The only thing I see here is that she needs to push down her body a little more to create more of a freer hinge motion. With this exercise, people want to go as heavy as possible and compromise their form not realizing that you achieve proper form and then you slowly load. Proper form builds muscle.
I would like to see info on how to safely get in position with a loaded bar. I have never seen that in any of the videos I’ve seen on these thrusts. Videos always start with loaded barbell magically in raised position. How to exit the exercise would also be useful.
Sit on the floor with your back again the bench and have the loaded barbell on the ground in front of you. Roll it over your legs, then lift into hip thrust. My question is how do they get into position with an UNloaded barbell lol
I've been told by multiple trainer's that your neck should always been in a neutral position (in line with your spine). If your core is in the correct position, is it really necessary to bend your neck?
Thanks Saji! I appreciate your kind words. Be sure to subscribe to my channel as I will posting new videos Mondays and Fridays. I also post a lot of new content on my social channels @coachpjnes24 on Instagram and @CoachPJNestler on Facebook. Are there any specific videos or information you would like to see? Please let me know! Thanks
Tucking the tailbone does not = neutral spine, please stop telling people to tuck their tailbone. Neutral spine is the natural curve of the spine that you see in between a posterior Pelvic tilt and an anterior pelvic til.
Oh the irony. The funny thing is that its YOU that is actually coaching it wrong. Bret Contreras put this to bed a while ago. I made rhe same mistake, so don't feel bad. Yes, excess APT is bad when loaded in an any standing exercise. When horizontal, all thats happening with the pelvic tilt is getting to use extra muscles and ROM in the hips. Also helps to cut out those damn erectors that tend to take over whenever possible.
Wonder if her back is a little high on the bench. Edge of bench should be just below your shoulder blade? Just seems to be moving her chest..up and down too much? Head should be tucked and not moving.
does a Nautilus Glute Drive or other similar machine encourage good form? I can feel these work but sometimes they can be such a struggle to set up to the point where I seldom increase weight
I tried the hip thrust but the positioning of my knees felt unnatural so I stopped for fear of injury. How wide should my legs be apart? Are the feet wider apart than the knees? Do I point my toes straight forward? Thanks!
Thanks Dustin! Are there any specific topics you would like to hear about? I am always looking to provide my knowledge and content to the community. Please let me know!
Is there any science to tell you, proportionate to your height, how tall the item you will be leaning on should be? Like “up to your knees/thighs” etc. (I’m 5ft)
Doing this exercise wrong actually severely hurt my upper back muscles (PT made me carry weight that was so heavy I could barely lift it using hips and right after session I developed bruises on my back where the back meets the hard mat and the pole was resting higher where my bladder was and ended up hurting my bladder and ovaries!!) I really fucking hate hip thrusts after that
I was thinking this too. Honestly, I've tried both ways and this way hurts my lower back. I think Bret's way is better- just have to be conscientious of over arching on the way down. Who knows- whatever doesn't hurt you and makes you feel it in your glutes is probably right for you!
I do it on the ground so you lay down with your legs bent and you do the cheek squeezing which thrusts your hips up. If you look at the blogilates video for what makes you bootyful the video is meh but she shows you hip thrusts without a bench.
🙄Every Tom, Dick and Harriet is doing this move at the moment in the gym. It's unbelievably bad for most people. This should only be attempted by people who have been in the gym 3 to 4 times a week for at least a year working out and training with compound moves to build up the inherant strength before trying this nonsense move. It's too over used like barbell squats. I cringe every time I see them going too low down to the ground with too much weight on their shoulders 😭😂
