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Hip thrusts with weight. Good or bad. Technique quest
JeffseekingV
Posts: 3,165 Member
Added hip thrusts to the routine to help with the hip drive in heavy squats/deads. Started with 135lbs but now up to 225lbs. Not sure if I'm doing them right. Or if that is a good weight to be at. I can do 225lbs for 8-10 fairly easy
At the thrusted position, my back is parallel to the ground and my legs (feet to knee) is perpendicular to the ground. Is that right?
And am I supposed to add a tippy toe move at the end?
Sure gets some interesting looks at the gym
At the thrusted position, my back is parallel to the ground and my legs (feet to knee) is perpendicular to the ground. Is that right?
And am I supposed to add a tippy toe move at the end?
Sure gets some interesting looks at the gym
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Replies
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Most people progress on hip thrusts rather quickly. 225 is a good weight, and it's not unlikely that you'll find yourself at 315 in a few months.
Your forms "sounds" right, but more important than anything is the "feel." You should concentrate on using the glutes to drive the weight and using a posterior pelvic tilt at the top of the movement as you squeeze the glutes (I personally hold the glute squeeze for 2 seconds just to be sure). There is no need to go up on your toes, you want to focus on going high enough to use the glutes, but not so high that you engage the hamstrings.
More here: http://bretcontreras.wordpress.com/2010/03/20/hipthrust/0 -
Yup. I squeeze my butt at the height of the thrust. Thanks I'll read the article0
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Heh heh. He said "pump in the glutes"0
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Heh heh. He said "pump in the glutes"
Someone should really spray this thread down with a can of No Homo0 -
Heh heh. He said "pump in the glutes"
Someone should really spray this thread down with a can of No Homo
Heh heh. "can"0 -
Most people progress on hip thrusts rather quickly. 225 is a good weight, and it's not unlikely that you'll find yourself at 315 in a few months.
Your forms "sounds" right, but more important than anything is the "feel." You should concentrate on using the glutes to drive the weight and using a posterior pelvic tilt at the top of the movement as you squeeze the glutes (I personally hold the glute squeeze for 2 seconds just to be sure). There is no need to go up on your toes, you want to focus on going high enough to use the glutes, but not so high that you engage the hamstrings.
More here: http://bretcontreras.wordpress.com/2010/03/20/hipthrust/
I've seen those before and the girl is sweet! My technique mimics there's. Or as far as I can tell it does0 -
Heh heh. He said "pump in the glutes"
Someone should really spray this thread down with a can of No Homo
Just popping in to 'spray the thread down' with some estrogen if that helps
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Thanks for this post. I hadn't heard of hip thrusts but then I'm pretty new to weight training and only recently migrated from machines to free weights and compound lifts. I will definitely make this a part of my routine.
I work out 3x per week. Should I be doing this each time or less?0 -
Thanks for this post. I hadn't heard of hip thrusts but then I'm pretty new to weight training and only recently migrated from machines to free weights and compound lifts. I will definitely make this a part of my routine.
I work out 3x per week. Should I be doing this each time or less?
Are you doing a full body workout? I cannot recall.0 -
I spray every thread I'm in with extra homo. You know it's catching, right? :laugh:0
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Thanks for this post. I hadn't heard of hip thrusts but then I'm pretty new to weight training and only recently migrated from machines to free weights and compound lifts. I will definitely make this a part of my routine.
I work out 3x per week. Should I be doing this each time or less?
Are you doing a full body workout? I cannot recall.
I'm doing Stronglifts 5x5 and finished session 17 yesterday.0 -
I spray every thread I'm in with extra homo. You know it's catching, right? :laugh:
Lmao0 -
Thanks for this post. I hadn't heard of hip thrusts but then I'm pretty new to weight training and only recently migrated from machines to free weights and compound lifts. I will definitely make this a part of my routine.
I work out 3x per week. Should I be doing this each time or less?
Are you doing a full body workout? I cannot recall.
I'm doing Stronglifts 5x5 and finished session 17 yesterday.
I would not worry about adding them in just yet.0 -
I am glad to see that I'm not the only one who reacted with gigglesnort and very stylish crotch thrusting to this thread.
I have a happy mind set or 12 year old boy
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I have been having my husband check my form, and he's always fussing that I should thrust harder. It makes me feel so self-conscious, particularly when he yells this at me in a crowded gym. :noway:
I find it harder to thrust with the lighter weights but easier to thrust with the higher weights. Is that true of others?0 -
I have been having my husband check my form, and he's always fussing that I should thrust harder. It makes me feel so self-conscious, particularly when he yells this at me in a crowded gym. :noway:
I find it harder to thrust with the lighter weights but easier to thrust with the higher weights. Is that true of others?
I could imagine how that would be a little embarrassing!
Not sure about your question..off to the gym in a bit and was planning on doing them..I will see if I find a difference, but it makes sense as you have more to thrust against so to speak (and I just typed that without giggling...kind of)0 -
I have been having my husband check my form, and he's always fussing that I should thrust harder. It makes me feel so self-conscious, particularly when he yells this at me in a crowded gym. :noway:
I find it harder to thrust with the lighter weights but easier to thrust with the higher weights. Is that true of others?
Haven't noticed a big diff in between the 135lb and the 225lb. Just that the heavier weight is harder to drive at the very end of the thrust.
The lighter weights ill try to add a calf raiser at the end and hold0
This discussion has been closed.