Are u aware of BB hip thrusts work glutes more than squats?
Replies
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Glute bridges and hip thrusts are fantastic. I have destroyed my lower back with deadlifts and bb squats, so they are excellent for me. So there. Squats and deadlifts are not the best for everyone. Get over it.
So these don't bother your back? I just watched a videos for each and was concerned it would hurt my back.0 -
Joy-joy and anh720: stop panicking 70lb is really not that heavy - this would be a fairly easy starting place for deads as well. They're not saying you should start OHP or squatting with it so take it easy. No offence intended ladies, try it out before you go berserk - it is really quite light and you would have a hard time injuring yourself with it. My teenage daughters started out a LOT heavier than this and they are fine
OP haven't tried these yet (relatively new to lifting)' thanks for the info.
Who says I'm panicking? I have not once said "not" to do these, have I?
ETA: My point is I don't care if you started off at 70 or 90 or 200...that's you and so glad you were able to just load that up and go (because that's what it sounds like). MFP IS full of people starting out that won't think to test it out and will just load that up to 70 and go for it....and that'll either go well or end horribly.
Sorry if I picked you ladies up wrong - if you weren't worried about the weight (like I say, it's light so I was trying to reassure - this is a support forum?) then I guess you were just having a go at a guy who sounded very knowledgeable and helpful.
Like I said, I am new to lifting too but most starter books/programmes give 30 or 40 kg as a good starting weight (after warm up sets with the empty bar) for these kind of lifts - this ties in nicely to 70lb.
So if you're not not panicking, WTF?
Is having a discussion or/and disagreeing with what is said or how it is delivered new to you?0 -
Compound movements will always be superior to isolated movements. Activation is only one part of the equation. You can activate just as many motor units by squeezing your cheeks together standing in the grocery line as you can with a heavy barbell on your hips. You must also put stress on those muscle fibers. Compound movements put more stress on the body, causing greater hormonal and psychological changes.
Hip thrusts can be good as a warm-up/activation exercise, or as a "finisher" exerciser for your glutes after a few sets of squats.
Hip thrusts ARE a compound exercise... http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust
It also works hamstrings and calves...
lol, just lol... please check facts before you call hip thrusts "non compound.... just lol
"The Hip Thrust isn't the most well-known exercise, if you haven't used it before check out my Hip Thrust video tutorial. Like the squat and the deadlift, the hip thrust is a lower body exercise that is not only a "compound" lift (it works multiple muscle groups at the same time), but it allows you to add a ton of weight."
http://breakingmuscle.com/olympic-weightlifting/the-rule-of-3-workout-routine-veni-vidi-vici
Haha, if hip thrusts are a compound so are bicep curls.
That reminds me of the guy that swore up and down bicep curls was a full body workout. No lie! :laugh:
Well, its even listed on bodybuilding.com as a compound. Are you accusing them of lying?
http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust
It's a compound cause it works more than 1 muscle.... it works glutes, hamstrings and also some calves... Actually can hit hamstrings quite hard.
And dumbell curls work the forearms and stabilizing core musles. Tricep pushdowns work your abs. There are a lot of "isolation" exercises that also hit other muscle groups. I wouldn't personally classify hip thrusts as compound, but I do not see how it is important in the least.
Oh, and lower back hyper extensions work my glutes like crazy.0 -
who me?:laugh:Oh no, now you are "going berserk" too.
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I just want to add that someone earlier recommended hip thrusts for people with knee problems and this is far more dangerous advice than the arbitrary starting weights (which were also whack statements). Depending on the knee injury, hip thrusts can be far MORE painful/damaging than squats. With squats, the weight is balanced relatively evenly over the knees, but with hip thrusts, it actually can cause more shearing in the knees becauseof the angle, especially for a new lifter who is a little off in form or trying to use too much weight. I have to squat much lighter than most women because of knee issues. I cannot do a hip thrust at all right now, and may or may not ever get to the point where I can. I'd love to be able to do them, but not at the expense of walking.
I'm not saying don't do hip thrusts, I'm saying don't recommend them as a universal squat replacement for knee injuries.0 -
Glute bridges and hip thrusts are fantastic. I have destroyed my lower back with deadlifts and bb squats, so they are excellent for me. So there. Squats and deadlifts are not the best for everyone. Get over it.
If you destroyed your back with bb squats and deads then you were doing them wrong. Don't blame the exercise for your own mistakes.
That said, the best advice for any new lifter is to start with the bar weight and work up from there. Too much too soon is a common problem. I'm not afraid to say that I still start my warm up sets for squats, for example, with just the bar and work up. Yes, you want to lift heavy. Yes, you want to push yourself. But not at the cost of good form and increasing the risk of injury.
No **** I was doing them wrong. I wasn't blaming the exercise. They are great for people who can do them properly. I also have joint hypermobility syndrome, which causes poor joint proprioception, hence the reason for destroying my back in the first place.
I am just so over the lifting elitism around here. Get over yourselves.
You are misinterpreting an emphasis with starting with the basics, and continuing to focus on the basics while building a core of solid accessory exercises around those basics, as "lifting elitism." You simply said in your post that you destroyed your back with squats and deads and failed to include that part about doing them wrong.
I know guys that cannot squat and work with what they can, such as the leg press. The same goes for some of the other basic exercises, like deads. That doesn't mean it's wrong to push the basics and make adaptations where necessary. To come in though and say that thrusts are the clear hands down favorite to replace squats though is seriously pushing it.
I said hip thrusts were good for me and squats and deadlifts are not good for everyone. They are good for many. We agree.0 -
who me?:laugh:
ok this is a little overkill....things should be challenging, but some of us have to be very careful how we proceed and prefer to be controlled and careful when lifting...there is no need to give like your life depends on it...that may cause an injury that puts you flat on your back for months.oh yeah and another thing.
Make sure you use heavy weights (like in a compound movement) and use weights that keep you in the 6-12 rep range.
that means most women should probably start with 70+ pounds and men maybe 100+
Start? Seriously? So when someone hurts their back trying to start out so heavy are you going to be paying medical bills? That's really bad advice.
heavy is a realtive term and I said "probably" - 70 may be extremely heavy for you so yes... dont overdo it FOR YOU... just pick a weight that keeps you in the 6-12 rep range and for me that's 300-to-400 pounds on the hip thrust whereas that may be 30-to-40 pounds for you (but I'd doubt it)
70 lbs should not be heavy for a normal female. I am extremely petite (under 100 lbs and 4ft11) and started with 95 lbs...
People complaining about 70 lbs hip thrust are not used to pushing themselves and probably feel more comfortable with hip thrusting a 10 lb plate. lols
Um, "normal female", eh? I don't know too many "normal" people" who, upon beginning a program think "I should totally START by trying to squat my full body weight".
Hip thrust is different form squat.... People can generally go much heavier at hip thrusts than their squat and it's fine to start a hip thrust at your body weight.... Most people's hip thrusts are at least 2x their squats....
My bad, I misread what the was referring to. Still, there are so many people just starting out suggesting out I hate to actually see any solid numbers thrown out. Heavy lifting if what is heavy lifting to an individual, so everyone should be starting at a low number and increasing according to ability..
Yes but once you feel comfortable make sure that you are gritting your teeth and pushing balls to the wall when doing your sets. Like going into battle; give it your all like your life depends on it. I see too many people just going through the motions at the gym and it looks like it is too easy. When i work out at the gym i scare the guys with my intensity. I slam weights, grunt, moan, groan, make faces. I put in WERK.
Oh no, now you are "going berserk" too.
:laugh: :laugh: :laugh: :laugh: :laugh:0 -
Joy-joy and anh720: stop panicking 70lb is really not that heavy - this would be a fairly easy starting place for deads as well. They're not saying you should start OHP or squatting with it so take it easy. No offence intended ladies, try it out before you go berserk - it is really quite light and you would have a hard time injuring yourself with it. My teenage daughters started out a LOT heavier than this and they are fine
OP haven't tried these yet (relatively new to lifting)' thanks for the info.
Who says I'm panicking? I have not once said "not" to do these, have I?
ETA: My point is I don't care if you started off at 70 or 90 or 200...that's you and so glad you were able to just load that up and go (because that's what it sounds like). MFP IS full of people starting out that won't think to test it out and will just load that up to 70 and go for it....and that'll either go well or end horribly.
Sorry if I picked you ladies up wrong - if you weren't worried about the weight (like I say, it's light so I was trying to reassure - this is a support forum?) then I guess you were just having a go at a guy who sounded very knowledgeable and helpful.
Like I said, I am new to lifting too but most starter books/programmes give 30 or 40 kg as a good starting weight (after warm up sets with the empty bar) for these kind of lifts - this ties in nicely to 70lb.
So if you're not not panicking, WTF?
The point is you don't throw out random numbers, even if you think it's light, because A LOT of people come here just starting out and DO NOT understand what "heavy" means and have never done any type of program. He might know a lot, he can share that without suggesting a specific number. It's not "going berserk" to expect people to post as responsibly as possible.0 -
Glute bridges and hip thrusts are fantastic. I have destroyed my lower back with deadlifts and bb squats, so they are excellent for me. So there. Squats and deadlifts are not the best for everyone. Get over it.
So these don't bother your back? I just watched a videos for each and was concerned it would hurt my back.
No, They HELP and get rid of back pain.... serious
From Bret's blog
Having said that, I have personally seen clients with more than one – in most cases at least several – lumbar spine pathologies learn to effectively perform the hip thrust from the floor in an unloaded environment and progress to performing it elevated and loaded with a barbell in a very short period of time –some in as little as a few weeks. The common theme that I have noticed is as follows: the stronger they get in the hip thrust, the less back pain and hip/pelvis issues they have.
source http://bretcontreras.com/is_the_hip_thrust_dangerous/
I also know of someone in real life who did hip thrust because they had back pain... once their glutes got stronger their back pain disappeared and never came back... sometimes back pain can be due to a weak posterior chain/glutes0 -
Joy-joy and anh720: stop panicking 70lb is really not that heavy - this would be a fairly easy starting place for deads as well. They're not saying you should start OHP or squatting with it so take it easy. No offence intended ladies, try it out before you go berserk - it is really quite light and you would have a hard time injuring yourself with it. My teenage daughters started out a LOT heavier than this and they are fine
OP haven't tried these yet (relatively new to lifting)' thanks for the info.
Who says I'm panicking? I have not once said "not" to do these, have I?
ETA: My point is I don't care if you started off at 70 or 90 or 200...that's you and so glad you were able to just load that up and go (because that's what it sounds like). MFP IS full of people starting out that won't think to test it out and will just load that up to 70 and go for it....and that'll either go well or end horribly.
Sorry if I picked you ladies up wrong - if you weren't worried about the weight (like I say, it's light so I was trying to reassure - this is a support forum?) then I guess you were just having a go at a guy who sounded very knowledgeable and helpful.
Like I said, I am new to lifting too but most starter books/programmes give 30 or 40 kg as a good starting weight (after warm up sets with the empty bar) for these kind of lifts - this ties in nicely to 70lb.
So if you're not not panicking, WTF?
The point is you don't throw out random numbers, even if you think it's light, because A LOT of people come here just starting out and DO NOT understand what "heavy" means and have never done any type of program. He might know a lot, he can share that without suggesting a specific number. That's not "going berserk" that asking people to post as responsibly as possible.
Exactly. That's what I was trying to say. Thank you for saying it much clearer than I have!! :flowerforyou:0 -
Glute bridges and hip thrusts are fantastic. I have destroyed my lower back with deadlifts and bb squats, so they are excellent for me. So there. Squats and deadlifts are not the best for everyone. Get over it.
So these don't bother your back? I just watched a videos for each and was concerned it would hurt my back.
No, They HELP and get rid of back pain.... serious
From Bret's blog
Having said that, I have personally seen clients with more than one – in most cases at least several – lumbar spine pathologies learn to effectively perform the hip thrust from the floor in an unloaded environment and progress to performing it elevated and loaded with a barbell in a very short period of time –some in as little as a few weeks. The common theme that I have noticed is as follows: the stronger they get in the hip thrust, the less back pain and hip/pelvis issues they have.
source http://bretcontreras.com/is_the_hip_thrust_dangerous/
I also know of someone in real life who did hip thrust because they had back pain... once their glutes got stronger their back pain disappeared and never came back... sometimes back pain can be due to a weak posterior chain/glutes
I would rather suggest the person with back issues who is interested in this talk to their doctor and physical therapist. Great for your someone in real life, but for those who may have various reasons as to their back problems - a one size fits all can't really be applied based on someone who also had some back issues.
Not saying don't try these, but take it slow the first session or two....after you talk to your doctor if able.0 -
Joy-joy and anh720: stop panicking 70lb is really not that heavy - this would be a fairly easy starting place for deads as well. They're not saying you should start OHP or squatting with it so take it easy. No offence intended ladies, try it out before you go berserk - it is really quite light and you would have a hard time injuring yourself with it. My teenage daughters started out a LOT heavier than this and they are fine
OP haven't tried these yet (relatively new to lifting)' thanks for the info.
Who says I'm panicking? I have not once said "not" to do these, have I?
ETA: My point is I don't care if you started off at 70 or 90 or 200...that's you and so glad you were able to just load that up and go (because that's what it sounds like). MFP IS full of people starting out that won't think to test it out and will just load that up to 70 and go for it....and that'll either go well or end horribly.
Sorry if I picked you ladies up wrong - if you weren't worried about the weight (like I say, it's light so I was trying to reassure - this is a support forum?) then I guess you were just having a go at a guy who sounded very knowledgeable and helpful.
Like I said, I am new to lifting too but most starter books/programmes give 30 or 40 kg as a good starting weight (after warm up sets with the empty bar) for these kind of lifts - this ties in nicely to 70lb.
So if you're not not panicking, WTF?
Is having a discussion or/and disagreeing with what is said or how it is delivered new to you?
No just seemed silly is all. I'll leave you alone - try out the exercise with neoprene dumbbells so you don't put your back out. Nitey nite x0 -
In any event, I consider BB hip thrusts to be a worthy accessory to be used in addition to the Big 4. However, my goal is strength, my *kitten* is fine as is.0
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Joy-joy and anh720: stop panicking 70lb is really not that heavy - this would be a fairly easy starting place for deads as well. They're not saying you should start OHP or squatting with it so take it easy. No offence intended ladies, try it out before you go berserk - it is really quite light and you would have a hard time injuring yourself with it. My teenage daughters started out a LOT heavier than this and they are fine
OP haven't tried these yet (relatively new to lifting)' thanks for the info.
Who says I'm panicking? I have not once said "not" to do these, have I?
ETA: My point is I don't care if you started off at 70 or 90 or 200...that's you and so glad you were able to just load that up and go (because that's what it sounds like). MFP IS full of people starting out that won't think to test it out and will just load that up to 70 and go for it....and that'll either go well or end horribly.
Sorry if I picked you ladies up wrong - if you weren't worried about the weight (like I say, it's light so I was trying to reassure - this is a support forum?) then I guess you were just having a go at a guy who sounded very knowledgeable and helpful.
Like I said, I am new to lifting too but most starter books/programmes give 30 or 40 kg as a good starting weight (after warm up sets with the empty bar) for these kind of lifts - this ties in nicely to 70lb.
So if you're not not panicking, WTF?
Is having a discussion or/and disagreeing with what is said or how it is delivered new to you?
No just seemed silly is all. I'll leave you alone - try out the exercise with neoprene dumbbells so you don't put your back out. Nitey nite x
Dafuq? Wow. Just wow.
So the judgey-ness has risen to a new level. :drinker:0 -
As if I do not get enough attention in the gym as it is!!!!
Note that it is because I am a petite women training with body builders , not because I think I am hot.0 -
Joy-joy and anh720: stop panicking 70lb is really not that heavy - this would be a fairly easy starting place for deads as well. They're not saying you should start OHP or squatting with it so take it easy. No offence intended ladies, try it out before you go berserk - it is really quite light and you would have a hard time injuring yourself with it. My teenage daughters started out a LOT heavier than this and they are fine
OP haven't tried these yet (relatively new to lifting)' thanks for the info.
Who says I'm panicking? I have not once said "not" to do these, have I?
ETA: My point is I don't care if you started off at 70 or 90 or 200...that's you and so glad you were able to just load that up and go (because that's what it sounds like). MFP IS full of people starting out that won't think to test it out and will just load that up to 70 and go for it....and that'll either go well or end horribly.
Sorry if I picked you ladies up wrong - if you weren't worried about the weight (like I say, it's light so I was trying to reassure - this is a support forum?) then I guess you were just having a go at a guy who sounded very knowledgeable and helpful.
Like I said, I am new to lifting too but most starter books/programmes give 30 or 40 kg as a good starting weight (after warm up sets with the empty bar) for these kind of lifts - this ties in nicely to 70lb.
So if you're not not panicking, WTF?
The point is you don't throw out random numbers, even if you think it's light, because A LOT of people come here just starting out and DO NOT understand what "heavy" means and have never done any type of program. He might know a lot, he can share that without suggesting a specific number. It's not "going berserk" to expect people to post as responsibly as possible.
Sorry, last post, honest. It's NOT heavy - it's often recommended in beginners programmes and books because it's NOT heavy.0 -
Joy-joy and anh720: stop panicking 70lb is really not that heavy - this would be a fairly easy starting place for deads as well. They're not saying you should start OHP or squatting with it so take it easy. No offence intended ladies, try it out before you go berserk - it is really quite light and you would have a hard time injuring yourself with it. My teenage daughters started out a LOT heavier than this and they are fine
OP haven't tried these yet (relatively new to lifting)' thanks for the info.
Who says I'm panicking? I have not once said "not" to do these, have I?
ETA: My point is I don't care if you started off at 70 or 90 or 200...that's you and so glad you were able to just load that up and go (because that's what it sounds like). MFP IS full of people starting out that won't think to test it out and will just load that up to 70 and go for it....and that'll either go well or end horribly.
Sorry if I picked you ladies up wrong - if you weren't worried about the weight (like I say, it's light so I was trying to reassure - this is a support forum?) then I guess you were just having a go at a guy who sounded very knowledgeable and helpful.
Like I said, I am new to lifting too but most starter books/programmes give 30 or 40 kg as a good starting weight (after warm up sets with the empty bar) for these kind of lifts - this ties in nicely to 70lb.
So if you're not not panicking, WTF?
The point is you don't throw out random numbers, even if you think it's light, because A LOT of people come here just starting out and DO NOT understand what "heavy" means and have never done any type of program. He might know a lot, he can share that without suggesting a specific number. It's not "going berserk" to expect people to post as responsibly as possible.
Sorry, last post, honest. It's NOT heavy - it's often recommended in beginners programmes and books because it's NOT heavy.
Again, heavy is relative. And BB hip thrusts are awkward at best. So anyone who is safety conscious should start with an unloaded bar and gradually work up.0 -
Joy-joy and anh720: stop panicking 70lb is really not that heavy - this would be a fairly easy starting place for deads as well. They're not saying you should start OHP or squatting with it so take it easy. No offence intended ladies, try it out before you go berserk - it is really quite light and you would have a hard time injuring yourself with it. My teenage daughters started out a LOT heavier than this and they are fine
OP haven't tried these yet (relatively new to lifting)' thanks for the info.
Who says I'm panicking? I have not once said "not" to do these, have I?
ETA: My point is I don't care if you started off at 70 or 90 or 200...that's you and so glad you were able to just load that up and go (because that's what it sounds like). MFP IS full of people starting out that won't think to test it out and will just load that up to 70 and go for it....and that'll either go well or end horribly.
Sorry if I picked you ladies up wrong - if you weren't worried about the weight (like I say, it's light so I was trying to reassure - this is a support forum?) then I guess you were just having a go at a guy who sounded very knowledgeable and helpful.
Like I said, I am new to lifting too but most starter books/programmes give 30 or 40 kg as a good starting weight (after warm up sets with the empty bar) for these kind of lifts - this ties in nicely to 70lb.
So if you're not not panicking, WTF?
The point is you don't throw out random numbers, even if you think it's light, because A LOT of people come here just starting out and DO NOT understand what "heavy" means and have never done any type of program. He might know a lot, he can share that without suggesting a specific number. It's not "going berserk" to expect people to post as responsibly as possible.
Sorry, last post, honest. It's NOT heavy - it's often recommended in beginners programmes and books because it's NOT heavy.
The best advice is to start with the weight of an oly bar. That is 20 kilo or about 45 pounds. They even make lighter bars for women so they can start out at a lower weight if necessary. It's about start low and working up cautiously to a heavy weight FOR THE INDIVIDUAL LIFTER.0 -
Easy Beach and Whierd...otherwise she might suggest you go use neoprene dumbbells too because unless you are down to push people to possibly hurt themselves...you shouldn't be using the barbells or something. :laugh:0
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Easy Beach and Whierd...otherwise she might suggest you go use neoprene dumbbells too.
If I were not afraid it would roll down and crush my junk I would to start out with. Ain't no shame in starting light.0 -
Easy Beach and Whierd...otherwise she might suggest you go use neoprene dumbbells too.
If I were not afraid it would roll down and crush my junk I would to start out with. Ain't no shame in starting light.
:laugh: :drinker:0 -
Can we all get back to basics and start with hip to hip thrusts?
*bowchickabowwow*
LOL0 -
Easy Beach and Whierd...otherwise she might suggest you go use neoprene dumbbells too because unless you are down to push people to possibly hurt themselves...you shouldn't be using the barbells or something. :laugh:
Caught you before the edit!
And as someone who has hurt themselves in the gym before and now has to live with the chronic pain from his own stupidity, I would much rather play it safe.0 -
In to find later, in case it gets more argue-y.0
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As a fairly new lifter who is making some good gains this interested me.
(good gains are 3 weeks in squatting 100lbs no fail)
I read the posts, watched some examples of the hip thrust and bridge...
The thrust I wouldn't start with weights....empty bar. It looks odd and dangerous...I could see how it would work but just the same I would prefer to get used to that lift prior to attempting 70lbs.
The bridge...hmmm not sure about that one...I could see the bar rolling down and smacking me in the face if I wasn't careful...or feet slipping especially if I wasn't used to that move.
As others have mentioned there are a lot of woman like me who are novice in lifting and/or just returning after a long hiatus, just learning about form for the compound lifts we re doing, and we can't and shouldn't use weights when learning these new moves regardless of size. For a new lifter it is all about the form at the start and getting that down prior to pounding on the plates.
I am sure they are great for your butt how could they not be...but that being said if I ever incorporate them in it will be in 6-9 months time after I am comforatable with the lifts I am doing.
So yes be careful about throwing arbitrary numbers like 70lbs to start with out there as someone will take it to heart and try it and possibly hurt themselves and/or hate lifting because they just couldn't do it...0 -
Easy Beach and Whierd...otherwise she might suggest you go use neoprene dumbbells too.
If I were not afraid it would roll down and crush my junk I would to start out with. Ain't no shame in starting light.
:laugh: :drinker:
I still start out with the bar when doing my warm up sets for squats. I don't get the **** measuring contest over starting with a heavier weight. I thought that stopped with the dudes in school. Now the ladies are in it? Maybe I'm just old.0 -
bump for later0
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Easy Beach and Whierd...otherwise she might suggest you go use neoprene dumbbells too.
If I were not afraid it would roll down and crush my junk I would to start out with. Ain't no shame in starting light.
:laugh: :drinker:
I still start out with the bar when doing my warm up sets for squats. I don't get the **** measuring contest over starting with a heavier weight. I thought that stopped with the dudes in school. Now the ladies are in it? Maybe I'm just old.
With the exception of deadlifts (because of needing the bar off the ground) I start all of my lifts with an unloaded bar and gradually add weight. I could care less if someone finds it odd or gives me a patronizing look. It helps my muscles warm up and make sure my form is correct.0 -
In to find later, in case it gets more argue-y.
It is kind of a dumb thread altogether.0 -
Easy Beach and Whierd...otherwise she might suggest you go use neoprene dumbbells too.
If I were not afraid it would roll down and crush my junk I would to start out with. Ain't no shame in starting light.
:laugh: :drinker:
I still start out with the bar when doing my warm up sets for squats. I don't get the **** measuring contest over starting with a heavier weight. I thought that stopped with the dudes in school. Now the ladies are in it? Maybe I'm just old.
With the exception of deadlifts (because of needing the bar off the ground) I start all of my lifts with an unloaded bar and gradually add weight. I could care less if someone finds it odd or gives me a patronizing look. It helps my muscles warm up and make sure my form is correct.
Agreed. Get the damn ego out of the equation and work a program consistently and correctly. Period.0
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