Hip thrusts

trudie_b

How do you do barbell hip thrusts if you don't have a spotter? Any tips? I thought I could use the smith machine, but I can't get it low enough.

fjrandol

It should go low enough if you're doing them using the bench; is that how you're trying them?

moniquemallarifitness

I typically get a bench and set perpendicular to the squat rack. I adjust the safety pins as low as I'm planning to go. Hope this helps!

trudie_b

fjrandol wrote: »

It should go low enough if you're doing them using the bench; is that how you're trying them?

Yeah, but it didn't.

trudie_b

moniquemallarifitness wrote: »

I typically get a bench and set perpendicular to the squat rack. I adjust the safety pins as low as I'm planning to go. Hope this helps!

I'll try that, thanks!

sardelsa

Are you having issues getting under the bar? Bret has some tutorials on different methods

https://bretcontreras.com/get-bar-proper-position-hip-thrusts/

Chieflrg

@sardelsa link is probaby the safest and still most beneficial way if no one is around to spot you.

trudie_b

Yes, that's the problem, rolling it up over my thighs. Hadn't thought of using lifts on either side.

KickassAmazon76

I workout in my basement, and I actually created my own plywood bumper plates to use. (Originally meant for my deadlifts, but now use them for both deads and hip thrutst.

They are double thick 1/2" sheets, cut into circles using a jigsaw, then glued and screwed together. I used a thick duct tape around the edges to handle slivers and painted them black. Best thing is that they weigh a whopping 5lb each (exactly), so they don't add a lot of weight, but do make it easy to roll the bar over my thighs.

trudie_b

Clever!

trudie_b

Okay, using 20kg plates as bumper plates worked perfectly today!

jemhh

I don't understand what you are asking.

I put the bar on the ground, loaded with plates. Sit on floor perpendicular to bench. Roll the bar up my thighs. Move back up to the starting point and then do the exercise.

sardelsa

jemhh wrote: »

I don't understand what you are asking.

I put the bar on the ground, loaded with plates. Sit on floor perpendicular to bench. Roll the bar up my thighs. Move back up to the starting point and then do the exercise.

I think before you get to 135 or what have you, the plates can be too small to roll over the thighs.. so you have to find a way to lift it on top of you.

jemhh

sardelsa wrote: »

jemhh wrote: »

I don't understand what you are asking.

I put the bar on the ground, loaded with plates. Sit on floor perpendicular to bench. Roll the bar up my thighs. Move back up to the starting point and then do the exercise.

I think before you get to 135 or what have you, the plates can be too small to roll over the thighs.. so you have to find a way to lift it on top of you.

My biggest plates are 25# (I just use several of them) and I roll or pull them up my thighs. I would still say to try that. I've never found it painful but I've never really thought about it either.

trudie_b

sardelsa wrote: »

I think before you get to 135 or what have you, the plates can be too small to roll over the thighs.. so you have to find a way to lift it on top of you.

Yeah, exactly, especially if you have big quads.

KickassAmazon76

Question related to hip thrusts... seems like a fitting thread ( hehe)

I work out at home. In order to save some discomfort, I use pipe insulation to put around the bar. Even with this, I have fairly bony hips and find the weight of the bar (even with the pad) uncomfortable in terms of pressure on the hip flexor / hip bones. It's not painful at this point, but I'm also only at 85 lbs x 15 reps.

What do other people do to minimize discomfort from the bar resting on that area. (Or is it a sign I'm positioning the bar not quite right)?

jemhh

StarGazerPicTaker wrote: »

Question related to hip thrusts... seems like a fitting thread ( hehe)

I work out at home. In order to save some discomfort, I use pipe insulation to put around the bar. Even with this, I have fairly bony hips and find the weight of the bar (even with the pad) uncomfortable in terms of pressure on the hip flexor / hip bones. It's not painful at this point, but I'm also only at 85 lbs x 15 reps.

What do other people do to minimize discomfort from the bar resting on that area. (Or is it a sign I'm positioning the bar not quite right)?

I use one of these

trudie_b

I've got a padded roll that goes round the bar, I have to use that for squats anyway.

I learned the hard way to pad it for hip thrusts / glute bridges, after two big bruises appeared on my hips....

KickassAmazon76

Thanks! I guess the cheap "pipe insulation from home depot" is inadequate. hehe

sardelsa

I have the Squat Sponge and I still get bruises when I go really heavy, mostly from friction from the reps. Ah well.

giantrobot_powerlifting

Once you figure your set-up, it's mandatory to have as many as possible perplexed onlookers wondering just what the heck you are doing over there.

Anniebotnen

You can put a Hampton bar pad around the squat sponge for extra padding if the squat sponge by itself isn't enough.

sardelsa

Anniebotnen wrote: »

You can put a Hampton bar pad around the squat sponge for extra padding if the squat sponge by itself isn't enough.

OK I am going to try this... Thanks!!!!

Anniebotnen

You're welcome! I do GG too.

giantrobot_powerlifting

StarGazerPicTaker wrote: »

I workout in my basement, and I actually created my own plywood bumper plates to use. (Originally meant for my deadlifts, but now use them for both deads and hip thrutst.

They are double thick 1/2" sheets, cut into circles using a jigsaw, then glued and screwed together. I used a thick duct tape around the edges to handle slivers and painted them black. Best thing is that they weigh a whopping 5lb each (exactly), so they don't add a lot of weight, but do make it easy to roll the bar over my thighs.

@StarGazerPicTaker
Can you post some pictures?

KickassAmazon76

nakedraygun wrote: »

StarGazerPicTaker wrote: »

I workout in my basement, and I actually created my own plywood bumper plates to use. (Originally meant for my deadlifts, but now use them for both deads and hip thrutst.

They are double thick 1/2" sheets, cut into circles using a jigsaw, then glued and screwed together. I used a thick duct tape around the edges to handle slivers and painted them black. Best thing is that they weigh a whopping 5lb each (exactly), so they don't add a lot of weight, but do make it easy to roll the bar over my thighs.

@StarGazerPicTaker
Can you post some pictures?

@nakedraygun here you go!

trudie_b

Love this, for so many reasons!

KickassAmazon76

I totally did hip thrusts last night. I was doing 85x15,so I bumped to 95x15 for set one. It was still easy.. So I bumped to 125....and still did 15 for the next two!

Next time, I'll see if 135 makes me stop sooner. Haha

(lbs)

I do have bruises on my hips, but hey... They'll heal! Haha