he isnt dissing hip thrusters ... he's dissing bros who will put a 405 lb barbell doin hip thrusters to look like theyre strong when they cant even deadlift 315
lmao, im actually starting to have this problem. I hip thrust twice a week while I deadlift only once a week. My hip thrust is almost to my deadlift and soon will be beyond my deadlift.
I wouldn't call the barbel hip thrust useless at all. I've seen HUGE gains in both my DL and squat since I started adding this accessory exercise into my regiment. It's amazing how much more stable I feel since I really started focusing on barbel hip thrusts, weighted hyperextensions, good mornings, etc.. You get so caught up on main compound lifts that you tend to ignore accessory stuff like this.
do you Train Squats , Hip Thrusts and hyper extensions at the same Training? I usually do 1. Squats 2. Hypers 3. Leg Curls 4. Hip thrusts in one Training but after that my lower back is quite sore, and i read that doimg all this at once is not healthy for lower back :/
@@raminbaraminasab523 u can as long as u have proper recruitment patterns, if ur sure that u are hinging properly so the glute is taking most the load n not the lower back then as long as ur not going to heavy right now, it should b safe n a soreness in ur back would b normal as it is doing work as well durin those movements.. jus remember to focus on firing glutes 1st before ur low back, especially to start the movement/ move the weight from the bottom.. n I would hit that doing hip thrust first, lighter weight lots of reps 15-20 to make that solid connection wit glute, then do squats, then leg curl, then hypers. This order will b better for proper recruitment n take more stress off that low back ; p Maybe just do a couple sets of hypers, or skip em for next time if the back is already screaming at this point.. jus remember glutes 1st ; p
@@raminbaraminasab523 you're lower back shouldn't hurt, you're doing something wrong. Hip thrusts feel amazing on the low back especially after deadlifts. So do hypers. And GHR.
Hip thrusts were a game changer for me. I'm programmed RDLs and they do nothing but waste my time. My hammies are too flexible. I made my coach add hip thrusts and GHR, hopefully drop RDLs soon. I've never had a problem with lockout, hip hinge comes naturally. My glutes, I learned the hard way, like to get lazy AF. Not anymore. 114 pounds, 2 years on/off training and I'm test 315 conventional deadlift this week. Last week I hit 300.
Hip thrusters have accounted for the majority of my glute development. I feel more activation and am able to isolate my glutes as opposed to the interaction of other muscle groups via other movements. It's wrong to tell individuals to stop doing a 100% effective workout.
+Hitt Fitt to be fair he didn't say that they dont work or that they wont build your glutes, he said that they wont help you get total glute activation when doing other lifts that require full glute activation to be done properly (his examples where deadlifts and squats). which is a completely different scenario. if you want/need to isolate you glutes hip thrusters would still work fine.
+Hitt Fitt I guess you didn't watch the video. Hip thrusters obviously engage your glutes, but they train a bad motor pattern for powerlifting. Same principal as not locking out your close grip bench reps. It still works the triceps, but you're not training them to fire all the way through. Watch the whole video and pay more attention next time
@@raminbaraminasab523 generally speaking do squats first. hip thrust can actually be done twice a week it's not as exhausting on your body as squats are. however when I'm looking to build strength on my hip thrusts I will do them before I do squats.
Hip Thrusts are not useless. They're incredible for glute development as shown numerous times in literature AND real-world training. They aren't the ONLY exercise you should be doing for maximal glute development, a variety is more optimal, including hip thrusts, squats, deadlifts, and many more. As I'm sure you know, Bret Contreras is one, if not THE leading researcher/practioner in glute development. Read some of his stuff, it's fucking good. And please don't ignore science, be open to new ideas that challenge your current beliefs.
The Three Rs hip thrust are good for building glutes not strong glutes. it's like doing pull ups for lat development. it's great for growing the lats but your not gonna row 200 300lbs doing them. But the benefits of them is that now you have more lats or glutes which is beneficial. so as the movement themselves don't carry over still good to add in the mix.
ClearSmoke100 That's incorrect. I started lifting weights 5 to 6 weeks ago and can row 315 for reps easy. Prior to lifting weights, I was doing calisthenics for 7 years exclusively. Pull ups are the king of ALL back exercises. Shit isn't just for show.
Ben Singh yeah I can't do squats. I used to do them and built up my quads too much. Now my knees hurt when I do squats. I do hip thrusts and other exercises that are not quad focused. Hip thrusters are king when it comes to activating the glutes.
@@ivan_9386 False. Feel free to show us the science. Weak glutes will get you some nice injuries when your back is strong and you keep going heavier and heavier on your lifts not knowing your glutes are weak. Eventually it gets ugly. I was there. Then you're left healing injuries, spending a ton of time wondering wtf went wrong and after much time wasted learn about weak glutes and rebuild again. Unfortunately some people are closed minded and never figure it out. Sucks to be them.
@@MariaAudioChick Why you think I have weak glutes or I will be injured? My only comment is that hip thrust is worse than squat for glute development. If you want to find why, search studies on pubmed.ncbi.nlm.nih.gov .
Westsaid ASAP jumping ability comes from knee dominante muscles not hip dominant so your vertical should come more from the squat than than hip dominant exercises like hip thrust and deadlifts
ballislife 34 Depends. Saying jumping is very broad term. Horizontal movements, like broad jump, long jump, or 1 footed jumpers(basketball, and high jumpers), are hip, hams, and glute dominant. It is the 2 footed vertical jumpers, who rely on strong quads.
You are right i meant vertical jump, but what i mean is that your vertical jump ability doesn't come from your glutes and hams they are just powerful synergists of the motion of jumping, if you really want to jump high, go do squats, of course you need a strong posterior chain, beacuse the agonist muscle will never be strong with a weak antagonist muscle so you can not neglect doing RDL's, hip thrusts
depends how you're doing your vertical (flat foot hip dominate or going up on your toes knee dominate). if you ever tried to jump in sand its harder to get air when pushing through your toes as compared to jumping flat foot (playing beach volleyball). this is due to the fact that your feet sink more into the sand when you do a vertical and push through your toes. the same goes for running in the sand. unless you're running almost in the water on the beach where the sand seems to be a little firmer. but if you are jumping from a hard stable surface most people will find that doing a vertical with a knee dominate up on the toes vertical will get them a little more air than using a hip dominate flat footed launch. most people.
Hello Chris, I just finished listening to your Pressure Project interview. At one stage you spoke critically about Kettlebell trainers teaching people to hinge at the hip when doing swings. You said that they are teaching people form which is going to "break them down". I have only ever seen it done that way. I was taught to do it that way. I would really appreciate it if you could expand on what you said regarding the hinge aspect being damaging. I would also really appreciate it if you explain how it should be done or even point me to a video of how it should be done. I am finding it hard to visualize how it should be done without hinging at the hips. BTW - I really enjoyed the PP show.
Nothing works like hip thrust even better; glute bridges for glute growth. A friend saw me after 4 month of dedicated hip thrust and asked if I got butt implants. When i told her I tweaked my training, She got mad and said you don't have to lie; it's quite obvious. You can't deny results with reasons. But I agree on the importance of form and full stretch training.
Drop the long-winded intro, please...trying to distinguish yourself from trainers trying to make a name for themselves does nothing but highlight your obvious "I'm better than, different from" attitude. Who cares dude? Just give us the information we tuned in for.
NaylonNYC entitled much? Chris is providing you with free content. Great content. He should do even more for people who don't know of him but want to learn he should just say I'm pretty good at this just watch my stuff...
I find it hard to take anecdotes and personal experience to even challenge scientific research. I would love to hear him address the actual research rather than just saying it is not good.
bubbletea8888 Well the important distinction you have to remind yourself about is the fact that athletes and especially the "best athletes" focus on exercises to boost their performance and not the looks.
+llIH experience and ability is all that matters in life imo...i know where your coming from but everybody is different and its good to keep an open mind ^^
+Joseph Cavarretta The normal shape of the thoracic spine is kyphotic - rounded, but hyperkyphotic overly rounded is not ideal. I would aim for a neutral spine in training - hollow arched lumbar spine and some rounding in thoracics, if you can't maintain that in submaximal efforts you have weaknesses that need to be addressed. Having said that - for max effort, when its heavy, its ugly. The better balanced the lifter the less ugly it will be... Take home message: overly rounded for training week in, week out - bad. Hyperkyphosis is associated with early mortality. See Kado etal.
chris you immense amount of knowledge is incredibly impressive. absolutely amazing. never stop doing what your doing. i have one question. getting new off road tires on my truck. what do you suggest?
jesus. I've been looking for a reason on why im not generating as much power as i feel im cabable of on dls and squats. Here is the answer. You mentioned all my problems and how to fix them :D humble thank you!
+YeahaLady Yes I'd love to hear him address Brett's research directly, I'm curious about his thoughts on that and if it makes him feel differently about hip thrusters...
Duffin is a powerlifter what he is saying is that the HiP Thruster have no carry over in his discipline. I saw a lot of people not being able to fully extend the hips ( maximum contraction of the glute is in between 0 to 20 degree angle) when they go heavy in the Hip thruster. For body building and aestetic hip thruster are fabolous and it works like the EMG shows. for powerlifting maybe not so much .
You gotta rename that "Ukranian stallion" for a family-friendly audience, that visual aid you did at 10:31 made me choke on my trail mix. What about "hip-loaded deadlift"?
Good points, I used to say the hip thrusters as useless, but since I have a bit of an issue with my spine, I have found that this exercise helps to stabilize it. Its a complement to my workouts. Once every two weeks etc. The other exercises work as well, yet the isolation really happens when performing the thrusters. Looks silly indeed, but it does good. Thanks
chris, im not sure why u think you can't get full hip extension when doing barbell hip thrusts? i think if the athlete is cheating those last few degrees of extension they shud back off the weight and build back up and/or incorporate banded hip thrusts to ensure they have to maximally activate their glutes at the top of the movement.
Even if your using 'lighter' weight and can correct to gain full extension during the lift due to the leverages I don't believe the hip movement during a loaded hip thruster movement is tied into spinal stabilizers in the same way as when your standing. If the weight is light enough that you CAN maintain that integration of hip flexor - glute firing - deep spinal stabilization affect then you are doing a cueing movement not a training movement. This is acceptable and good, but understand the difference. It is not going to develop an 800lb deadlift.
Bret and I have discussed this and are likely going to get together to discuss. Discourse is good. But his examples he provided are exactly what I'm talking about. Watch the video he posts in his rebuttal... definitely into lordosis which overextends the psoas, destabilizes the core, and changes the movement.
Chris Duffin Now I may be wrong, I often am, but there's a few issues I have with this argument and the video. You're far more accomplished than me Chris and I have huge respect for you and in fact subscribed to your channel so that I can learn more from you as I aspire to be a better trainer myself but just hear me out okay? Now the core which you are referring to that is becoming destabilized(you mean overextended right?) would be the rectus abdominis and the transverse abdominis right? But the core also consists of the internal and external obliques, the erector spinae, multifidus, pelvic floor, and a few others like the latissimus dorsi. So in essence the core isn't becoming destabilized(overextended) but the anterior core is becoming destabilized(overextended). Is this so bad? In a squat or deadlift with compressive forces on the spine it might be bad but in a hip thrust why is it so bad? In your video you mention that a major issue that you have with the hip thrust is that you never achieve full lock out but in your comment you mention that you overextend the psoas. It can't be both ways. The psoas doesn't get overextended unless you hyperextend during the hip thrust which is actually improper form as is not achieving full lock out during the hip thrust. If you or a client is feeling a stretch on the hip flexors (psoas) during the hip thrust when reaching "proper" lock out it is because your hip flexors are tight. Thus the hip flexor becomes doubly advantageous because while you are training your glutes you are relaxing the antagonist muscle(the psoas) and in essence performing PNF stretching on the psoas which would only serve to benefit the individual wouldn't it? My last point is that you recommend Ukrainian Deadlifts and you acknowledge that it is basically the same bio-mechanical movement as the hip thrust but you prefer it because it is upright so your body has to fight against less forces to achieve full lock out. Isn't the point of weight training to fight against forces to achieve adaptation? Why is gravity bad in this one case? This is just how I see it. Doing the hip thrust can't cause any harm, and it never has, so why discredit it? It seems like another great assistance exercise to be used in an effective and well rounded strength and conditioning program. I would love to hear your opinions on this Chris!
+Chris Duffin I understood that's what you're saying; however, it was never actually stated in the video. I think hat may be where some of the confusion come into play.
90% of people in the comment didn't watch the video. lol first 3 minutes he talks about he loves hip thrusters. but once the weight gets too heavy he said it's detrimental do carrying over the technique into other big movements.
Actually, now that you mention that someone may not be locking out entirely and not reaping the benefits of training that pattern effectively, I can see your point. Particularly for competitive lifters. Good point. I've seen mostly females that want a more developed butt doing weighted hip thrusters, though. I'm sure those demographics overlap at some point, but that's just what I've observed here.
This video was far more measured and reasonable than I was expecting. Keeping in mind that he's not against hip thrusts in general, he does them for warming up. He's not saying that if one does them, that it won't have any carry-over to your deadlift. He's just saying that he feels there's better alternatives, for helping with deadlifting. As far as glute activation in isolation, it's a very good exercise, but so are cable pull-throughs (more akin to what he is doing), which have a higher mean muscle activation than Hip Thrusts, just not as much peak activation. Which was shown by Bret Contreras himself in the T-Nation article titled: "Inside the Muscles: Best Leg, Glute, and Calf Exercises". (Ignoring his own invention for hip thrusts).
GOOD QUALITY INFO MAN -- VERY TRUE. PEOPLE LACK THE BASICS NOW A DAYS AND TRY TO DO ADVANCED STUFF. (LIKE I CANT DRIVE A CAR BUT I THINK CAN DRIVE A ROCKET TO SPACE), (NO TIME FOR BASICS JUST SEND ME IN )
Through my studies It depends what your body shape which determines the best exercises for your glutes some naturally squat in a position that works the glutes Others will naturally squat in a position that benefits their quads All in the science of the body
good info. i think i may be thrusting my pelvis forward a bit on my dead lifts(i have videos on my channel). i will work on this friday and make corrections doing some RDL's. so it's all about the GLUTES on dead lifts and squats? how do the hamstrings tie in?
Read Bret Contreras studies on hip thrusters and glute activation. Regarding the "incomplete" ROM of the hip thruster, maybe it is for you because the obvious lack of flexibility. There are different bench heights (steps also) you can use to get that hip hyperextension and max glute activation. Nevertheless, deadlifts are great exercises too but your hip thruster argument is wrong.
Hey Chris , I just stumbled on to your channel . Been watching videos for the last 3 hours . Awesome information . Just wondering what your thoughts are on doing cable pullthroughs while incorporating the use of a band , similar to the Ukrainien stallion . Thanks .
Just found your channel, loving the content & subbed! Question: should you leave the bar on the floor for each rep to get the full movement pattern, just like leaving the bar dead while deadlifting? How long should you hold it at the top position? Also whats your take on reverse hyperextensions and GHR(glute ham raise)?
Again, awesome video Chris, what are you thoughts on hips abduction movements to target the glutes (like a seated hips abduction machine) ? I found it helped me alot in keeping my glutes engaged at the bottow of both squats and deadlifts, keeping those legs and knees opened.
Just saw this. I like what you show here. I've been using the flat bands with dead lifts for a few years. I also perform thrusters more recently. Good stuff.
I am a distance runner, I do have a challenge with getting my hip flexors and glutes to engage, using a lighter weight, would this help me out getting them to work better?
That's some beautiful deadlift form. Got here from Brandon's video and I'm so glad to find someone who knows what they're talking about and willing to share. Thank you sir.
i saw a fitness model do that last workout on instagram, except she was using a bar and was standing on the floor, yours looks 20x more deadly lmao .. I feel so overwhelmed getting all these tips on workouts and what not to do but I also dont want to walk into a gym without having a clue on where to start haha. :/
+Sheyra Concepcion i wouldnt start with a deadlift at all, i would start all my clients with a step ups. This excercise are too complicated for begginers
fitness and especially strength training are long term. they are marathons not sprints. as long as you have the drive to learn new things, getting your feet wet into learning different exercise movements will come to you quick and efficiently
guys , great tips, but consider that these work only in a) empty gyms, or b) proper strength training gyms. Anything that requires you to use two benches, 3 kettlebells, concoct a hook for resistance bands etc in a commercial gyms will only earn you voodoo dolls.
I've been using chains with some of my RDLs to try and increase glute activation, but I sure am gonna give that band alternative a try. It looks very effective. I suspect it might work to even greater effect in tandem with the chains on the bar. I'll give it a try both ways.
Hello sir I just found your channel through Elitefts and I gotta say I'm loving your content and no-bullshit explanations. Appreciate the information brother!
Awesome video. You're touching many of these subjects in a much more scientific manner than most. Do you have any advice for someone training with a herniated disc? As of right now I'm doing rehab on lower body days until the numbness in my leg goes away, but should I think about switching to sumo deadlifts once it's gone?
If you refer to what I looked like in the Ukrainian deadlift. No I don't lift that way. The benches sliding on the floor had me focused on that and not my back position. Watch my videos on abdominal bracing and spinal stabilization.
I lump the hip thrust with all the other silly fads that have popped up the last 10 years..kettlebell swings..bosu balls..standing on one leg while lifting weights..crossfit.. I swear to God I think most people do that s*** just to look different like they know some secret exercise and their knowledgeable.. whatever happened to doing traditional basic bodybuilding / weight lifting exercises they have been time-tested and been around for decades and proven to work?? It's always the certified personal trainers who look like they've never stepped foot in the gym in their life doing this s***
That's his spinal erectors primarily giving that look. He doesn't hyperextend t spine either. Watch his squat video where he talks about inflating the obliques and ribs down locking t spine in place and how chest up is wrongly cued. World record squatter in his weight class too so he knows his stuff!
The hip thrust is a good glute waker upper, thusly the EMG readings. However, for building an ass, it is completely trumped by RDL's and 'heavy' kettlebell swings.
As somebody with terrible glute activation and strength, this was an awesome video. One question: what sort of band do you use for the Ukrainian deadlifts? Does it matter for strength level? I am a mid/upper 500's puller, if that makes a difference.
Is there such a thing as tight hip flexors? And can this effect how effectively you can activate glutes? I may be wrong here but I really do struggle to stand straight without a duck butt I can only put this down to sitting to much! Or is that all just BS @chrisduffin
This is bothering me, I need to clear this up. Hip thrusters work for glute development. They are awful for powerlifting because they train you to make you lock out with all lower back by making you finish legs first and then back (what you don't want). You want to finish with your legs/hips (not your lower back) and that's what this does as well as build the glutes. Side note: If you're not a powerlifter, carry on but this exercise actually fixed my lower back pain by training proper muscle patterns since it is a compound movement and not an isolation like the hip thruster. I would rather everyone do this over hip thrusters for sake of health.
I train the hip thrust because it's a good way to isolate and train the hip hinge, an essential movement for a strong and safe deadlift. It absolutely allows for full lockout if you do it correctly. Chris, I don't think your setup for the Hip Thrust on the bench was that great. It looked to me like your heels were too close to the bench and your knee angle was too acute. This can definitely impact your pelvic tilt. I like to see a right angle in the knees at the top of the thrust in most people. They get full extension and if they have any back pain, we talk about the subtle difference between doing the move with a neutral spine vs. actually posteriorly tilting the pelvis, which is quite similar to the "lockout" that I see you talking about here. With the ukranian stallion move that you're demonstrating at the end, it looks to me like your hip hinge is drifting up into your low spine. Maybe that's fine for you and you've picked up enough weight that you can get away with that, but I never want to see that level of spine rounding in any kind of significantly weighted deadlift in a beginning or even intermediate lifter. (The one exception being a very light jefferson curl.) Also, I think it's very hard to injure oneself with even heavily weighted hip thrusts. As someone who has rehabbed a low back injury, hip thrusts never aggravate my low back and I'm able to get the bar to pop right off my hips with a full lock-out. But, I could see someone hurting themselves pretty seriously with the setup you're demonstrating. It's not a useless move. I think it's an important step in the progression between training people out of their chair-bound lifestyles and into safe lifting techniques without having to worry about the many pieces that go into a deadlift.
I wish people would stop calling them "hip thrusters." It's like saying "squatters" when you mean squat or "deadlifters" when you mean deadlift. The Hip Thruster is a device used for the action of doing a hip thrust. Of course a bench works just as well too.
Man I really needed these tips as I really have a hard time with glute activation. On another note, can I get you some water or something bro!? LOL just messing you seem like a great guy! Keep being JACKED!
watched 3-4 of your videos over the last few hours and you're a very intelligent person Chris! look forward to learning more of what you have to teach!
I'll never stop fucking barbells, NEVER!
😂😂😂😂😂😂
Try lifting them. It's a lot easier than fucking them :)
the fun stops when u see barbell babies popping up the next time u hit the same gym or box ... my advise .. once u fuck 'em change ur gym or ur box
THAT'S funny!!!!!!!!!!!!!!!!!!!!!!!
lololol
he isnt dissing hip thrusters ... he's dissing bros who will put a 405 lb barbell doin hip thrusters to look like theyre strong when they cant even deadlift 315
lmao, im actually starting to have this problem. I hip thrust twice a week while I deadlift only once a week. My hip thrust is almost to my deadlift and soon will be beyond my deadlift.
@@pointless132 thats something really really wrong with your deadlift
@@piter00711 its my weakest and least practiced lift.
@@pointless132 maybe thats the reason, but if isolated exercise is stronger its still maybe worth to work at this lift maybe more
@@piter00711 Im not in a rush to get better at this lift. I will eventually get better but my progress is just going to be slower than average
I wouldn't call the barbel hip thrust useless at all. I've seen HUGE gains in both my DL and squat since I started adding this accessory exercise into my regiment. It's amazing how much more stable I feel since I really started focusing on barbel hip thrusts, weighted hyperextensions, good mornings, etc.. You get so caught up on main compound lifts that you tend to ignore accessory stuff like this.
do you Train Squats , Hip Thrusts and hyper extensions at the same Training?
I usually do 1. Squats 2. Hypers 3. Leg Curls 4. Hip thrusts in one Training but after that my lower back is quite sore, and i read that doimg all this at once is not healthy for lower back :/
@@raminbaraminasab523 u can as long as u have proper recruitment patterns, if ur sure that u are hinging properly so the glute is taking most the load n not the lower back then as long as ur not going to heavy right now, it should b safe n a soreness in ur back would b normal as it is doing work as well durin those movements.. jus remember to focus on firing glutes 1st before ur low back, especially to start the movement/ move the weight from the bottom.. n I would hit that doing hip thrust first, lighter weight lots of reps 15-20 to make that solid connection wit glute, then do squats, then leg curl, then hypers. This order will b better for proper recruitment n take more stress off that low back ; p
Maybe just do a couple sets of hypers, or skip em for next time if the back is already screaming at this point.. jus remember glutes 1st ; p
@@raminbaraminasab523 you're lower back shouldn't hurt, you're doing something wrong. Hip thrusts feel amazing on the low back especially after deadlifts. So do hypers. And GHR.
Hip thrusts were a game changer for me. I'm programmed RDLs and they do nothing but waste my time. My hammies are too flexible. I made my coach add hip thrusts and GHR, hopefully drop RDLs soon. I've never had a problem with lockout, hip hinge comes naturally. My glutes, I learned the hard way, like to get lazy AF. Not anymore. 114 pounds, 2 years on/off training and I'm test 315 conventional deadlift this week. Last week I hit 300.
Hip thrusters have accounted for the majority of my glute development. I feel more activation and am able to isolate my glutes as opposed to the interaction of other muscle groups via other movements. It's wrong to tell individuals to stop doing a 100% effective workout.
+Hitt Fitt to be fair he didn't say that they dont work or that they wont build your glutes, he said that they wont help you get total glute activation when doing other lifts that require full glute activation to be done properly (his examples where deadlifts and squats). which is a completely different scenario.
if you want/need to isolate you glutes hip thrusters would still work fine.
+anthony ward "drop the useless hip thrusters"
So did you watch the actual video? The title means nothing all TH-cam video titles are just click bait
+Hitt Fitt I guess you didn't watch the video. Hip thrusters obviously engage your glutes, but they train a bad motor pattern for powerlifting. Same principal as not locking out your close grip bench reps. It still works the triceps, but you're not training them to fire all the way through. Watch the whole video and pay more attention next time
+anthony ward Then it's a shit title with shit intent, don't you think...
I love hip thrusters, they have built my glutes a lot more than squats or deadlifts ever did and I haven't injured myself yet.
to you Train them with squats in the same Training?
and if so before or after squats?^^
Squat and deadlift heavy then
@@raminbaraminasab523 generally speaking do squats first. hip thrust can actually be done twice a week it's not as exhausting on your body as squats are. however when I'm looking to build strength on my hip thrusts I will do them before I do squats.
@@getstrongby4038 sQuAtS aNd DeAdS
@@shinobi-no-bueno point?
Can't wait to get to planet fitness to try the ukrainian stallion.
+Steve Asten I think you'd get 'annexed' pretty quickly by someone bigger that you. Satire.
hahahahahaha
Hip Thrusts are not useless. They're incredible for glute development as shown numerous times in literature AND real-world training. They aren't the ONLY exercise you should be doing for maximal glute development, a variety is more optimal, including hip thrusts, squats, deadlifts, and many more.
As I'm sure you know, Bret Contreras is one, if not THE leading researcher/practioner in glute development. Read some of his stuff, it's fucking good. And please don't ignore science, be open to new ideas that challenge your current beliefs.
The Three Rs hip thrust are good for building glutes not strong glutes. it's like doing pull ups for lat development. it's great for growing the lats but your not gonna row 200 300lbs doing them. But the benefits of them is that now you have more lats or glutes which is beneficial. so as the movement themselves don't carry over still good to add in the mix.
I think it'd be very interesting to see what would happen if they did use them as an accessory exercise!
ClearSmoke100 That's incorrect. I started lifting weights 5 to 6 weeks ago and can row 315 for reps easy. Prior to lifting weights, I was doing calisthenics for 7 years exclusively. Pull ups are the king of ALL back exercises. Shit isn't just for show.
Robert Shepherd Try having the bench pushed up against a rack or a wall. That should keep it from slipping.
Ben Singh yeah I can't do squats. I used to do them and built up my quads too much. Now my knees hurt when I do squats. I do hip thrusts and other exercises that are not quad focused. Hip thrusters are king when it comes to activating the glutes.
hipthrust is the best glute excercise. have a nice day!
It's proven that squats are better for glutes.
@@ivan_9386 where?
@@palesterpipol4406
In science
@@ivan_9386 False. Feel free to show us the science. Weak glutes will get you some nice injuries when your back is strong and you keep going heavier and heavier on your lifts not knowing your glutes are weak. Eventually it gets ugly. I was there. Then you're left healing injuries, spending a ton of time wondering wtf went wrong and after much time wasted learn about weak glutes and rebuild again. Unfortunately some people are closed minded and never figure it out. Sucks to be them.
@@MariaAudioChick
Why you think I have weak glutes or I will be injured? My only comment is that hip thrust is worse than squat for glute development. If you want to find why, search studies on pubmed.ncbi.nlm.nih.gov .
Because of this workout my Vertical is ridiculous!
Westsaid ASAP jumping ability comes from knee dominante muscles not hip dominant so your vertical should come more from the squat than than hip dominant exercises like hip thrust and deadlifts
ballislife 34 Depends. Saying jumping is very broad term. Horizontal movements, like broad jump, long jump, or 1 footed jumpers(basketball, and high jumpers), are hip, hams, and glute dominant.
It is the 2 footed vertical jumpers, who rely on strong quads.
You are right i meant vertical jump, but what i mean is that your vertical jump ability doesn't come from your glutes and hams they are just powerful synergists of the motion of jumping, if you really want to jump high, go do squats, of course you need a strong posterior chain, beacuse the agonist muscle will never be strong with a weak antagonist muscle so you can not neglect doing RDL's, hip thrusts
depends how you're doing your vertical (flat foot hip dominate or going up on your toes knee dominate). if you ever tried to jump in sand its harder to get air when pushing through your toes as compared to jumping flat foot (playing beach volleyball). this is due to the fact that your feet sink more into the sand when you do a vertical and push through your toes. the same goes for running in the sand. unless you're running almost in the water on the beach where the sand seems to be a little firmer. but if you are jumping from a hard stable surface most people will find that doing a vertical with a knee dominate up on the toes vertical will get them a little more air than using a hip dominate flat footed launch. most people.
Hello Chris, I just finished listening to your Pressure Project interview. At one stage you spoke critically about Kettlebell trainers teaching people to hinge at the hip when doing swings. You said that they are teaching people form which is going to "break them down". I have only ever seen it done that way. I was taught to do it that way. I would really appreciate it if you could expand on what you said regarding the hinge aspect being damaging. I would also really appreciate it if you explain how it should be done or even point me to a video of how it should be done. I am finding it hard to visualize how it should be done without hinging at the hips. BTW - I really enjoyed the PP show.
Nothing works like hip thrust even better; glute bridges for glute growth. A friend saw me after 4 month of dedicated hip thrust and asked if I got butt implants. When i told her I tweaked my training, She got mad and said you don't have to lie; it's quite obvious. You can't deny results with reasons. But I agree on the importance of form and full stretch training.
He never said anything about development, Chris isnt a body builder, this is a power lifting channel. Learn what your talking about before you post.
Drop the long-winded intro, please...trying to distinguish yourself from trainers trying to make a name for themselves does nothing but highlight your obvious "I'm better than, different from" attitude. Who cares dude? Just give us the information we tuned in for.
right
NaylonNYC agreed but I think he means well lol
NaylonNYC I cosign
Couldn't agree more. I stopped the video after hearing that.
NaylonNYC entitled much? Chris is providing you with free content. Great content. He should do even more for people who don't know of him but want to learn he should just say I'm pretty good at this just watch my stuff...
"I'm unhinged and my glutes aren't firing."-Chris Duffin needs to make a t-shirt of this shit. +Chris Duffin
I have excellent glutes for my size from years of doing exactly what Chris pointed out in this video. Never done hip thrusters in my life. He's right.
Dorian Yates never squatted nor did lunges... Still these are great leg exercises.
Cable Pull Throughs are my favorite & Good mornings
I find it hard to take anecdotes and personal experience to even challenge scientific research. I would love to hear him address the actual research rather than just saying it is not good.
bubbletea8888 Well the important distinction you have to remind yourself about is the fact that athletes and especially the "best athletes" focus on exercises to boost their performance and not the looks.
+bubbletea8888 Calling something "Useless" is just incorrect. The evidence proves this.
bubbletea8888 I never said "you" said it is useless. The title of the video - which again is incorrect.
+bubbletea8888 Look at the title of the video.
+llIH experience and ability is all that matters in life imo...i know where your coming from but everybody is different and its good to keep an open mind ^^
some insane shortness of breath!!!
Well he is a powerlifter after all! lol
Huh? I barely hear any shortness of breath. You must not lift.
iT'S the use of gear that drives our blood pressure up
Take it easy. My guy did 3 non consecutive reps of 135lbs. Should wear the greatest of us down.....
😭😂
"I have a tight schedule" rambles on about having little time for 2 minutes haha
LMFAO
this guy should do more cardio and core exercises
+Max Damian This "guy" has one of the strongest cores in the world and has done 40 reps of 405 in 60 seconds. You're an idiot.
+ray m. yea thats why hes got the big o gut disgusting..
Those are his abdominals, obliques, and core muscles. I don't think you understand how well developed they are.
+ray m max is ignorant
Find a picture of him with his shirt off, he's under 10% body fat.
Very good work Chris. I'm a chiropractor with a PhD and this all sounds spot on, subscribed!
+Saxon Selvey So what are your thoughts on deadlifting a large load with a rounded thoracic spine?
+Joseph Cavarretta The normal shape of the thoracic spine is kyphotic - rounded, but hyperkyphotic overly rounded is not ideal. I would aim for a neutral spine in training - hollow arched lumbar spine and some rounding in thoracics, if you can't maintain that in submaximal efforts you have weaknesses that need to be addressed. Having said that - for max effort, when its heavy, its ugly. The better balanced the lifter the less ugly it will be... Take home message: overly rounded for training week in, week out - bad. Hyperkyphosis is associated with early mortality. See Kado etal.
I was married to a chiropractor and he's the one who introduced me to hip thrusts.....and I've been doing them since
chris you immense amount of knowledge is incredibly impressive. absolutely amazing. never stop doing what your doing. i have one question. getting new off road tires on my truck. what do you suggest?
jesus. I've been looking for a reason on why im not generating as much power as i feel im cabable of on dls and squats. Here is the answer. You mentioned all my problems and how to fix them :D humble thank you!
Do you still a year later believe the heavy weighted hip thrust is useless? You should look into Bret's EMG paper.
+YeahaLady Yes I'd love to hear him address Brett's research directly, I'm curious about his thoughts on that and if it makes him feel differently about hip thrusters...
I was wondering who else would say this:)
Did you guys even watch the video 🤦♂️
Duffin is a powerlifter what he is saying is that the HiP Thruster have no carry over in his discipline. I saw a lot of people not being able to fully extend the hips ( maximum contraction of the glute is in between 0 to 20 degree angle) when they go heavy in the Hip thruster. For body building and aestetic hip thruster are fabolous and it works like the EMG shows. for powerlifting maybe not so much .
You gotta rename that "Ukranian stallion" for a family-friendly audience, that visual aid you did at 10:31 made me choke on my trail mix. What about "hip-loaded deadlift"?
Good points, I used to say the hip thrusters as useless, but since I have a bit of an issue with my spine, I have found that this exercise helps to stabilize it. Its a complement to my workouts. Once every two weeks etc. The other exercises work as well, yet the isolation really happens when performing the thrusters. Looks silly indeed, but it does good. Thanks
8:58
BertoR88 thank you
chris, im not sure why u think you can't get full hip extension when doing barbell hip thrusts? i think if the athlete is cheating those last few degrees of extension they shud back off the weight and build back up and/or incorporate banded hip thrusts to ensure they have to maximally activate their glutes at the top of the movement.
Even if your using 'lighter' weight and can correct to gain full extension during the lift due to the leverages I don't believe the hip movement during a loaded hip thruster movement is tied into spinal stabilizers in the same way as when your standing. If the weight is light enough that you CAN maintain that integration of hip flexor - glute firing - deep spinal stabilization affect then you are doing a cueing movement not a training movement. This is acceptable and good, but understand the difference. It is not going to develop an 800lb deadlift.
really good point and your 100% right... But on other hand, you should do some cardio, You're kinda out of breath there with only 1 rep...!!!
If you want to read Bret Contreras' rebuttal google "bret contreras you cant stop the hip thrust and you wont break our stride"
Bret and I have discussed this and are likely going to get together to discuss. Discourse is good. But his examples he provided are exactly what I'm talking about. Watch the video he posts in his rebuttal... definitely into lordosis which overextends the psoas, destabilizes the core, and changes the movement.
Chris Duffin Now I may be wrong, I often am, but there's a few issues I have with this argument and the video. You're far more accomplished than me Chris and I have huge respect for you and in fact subscribed to your channel so that I can learn more from you as I aspire to be a better trainer myself but just hear me out okay?
Now the core which you are referring to that is becoming destabilized(you mean overextended right?) would be the rectus abdominis and the transverse abdominis right? But the core also consists of the internal and external obliques, the erector spinae, multifidus, pelvic floor, and a few others like the latissimus dorsi. So in essence the core isn't becoming destabilized(overextended) but the anterior core is becoming destabilized(overextended). Is this so bad? In a squat or deadlift with compressive forces on the spine it might be bad but in a hip thrust why is it so bad?
In your video you mention that a major issue that you have with the hip thrust is that you never achieve full lock out but in your comment you mention that you overextend the psoas. It can't be both ways. The psoas doesn't get overextended unless you hyperextend during the hip thrust which is actually improper form as is not achieving full lock out during the hip thrust. If you or a client is feeling a stretch on the hip flexors (psoas) during the hip thrust when reaching "proper" lock out it is because your hip flexors are tight. Thus the hip flexor becomes doubly advantageous because while you are training your glutes you are relaxing the antagonist muscle(the psoas) and in essence performing PNF stretching on the psoas which would only serve to benefit the individual wouldn't it?
My last point is that you recommend Ukrainian Deadlifts and you acknowledge that it is basically the same bio-mechanical movement as the hip thrust but you prefer it because it is upright so your body has to fight against less forces to achieve full lock out. Isn't the point of weight training to fight against forces to achieve adaptation? Why is gravity bad in this one case?
This is just how I see it. Doing the hip thrust can't cause any harm, and it never has, so why discredit it? It seems like another great assistance exercise to be used in an effective and well rounded strength and conditioning program. I would love to hear your opinions on this Chris!
Chris duffel says it doesn't work, science says other wise.
Austin Sowers Science did not pull 1000 lbs off the ground, Duffin did
Science didnt squat 900lbs and deadlift 1000 for 2 reps. Soooo....
Drives me NUTS too! Great video!
thanks brian. We seem to be on the same page about a number of things.
This is absolutely beauty exercises for glutes! I cannot wait to do these, especially the band stuff. Thank you!
Hyped on the best blend of caffeine, 1.3 dmaa, and albuteral. Good stuff
I disagree that you cannot get complete hip extension or complete glute activation doing a barbell hip thrust
+Chris Duffin I understood that's what you're saying; however, it was never actually stated in the video. I think hat may be where some of the confusion come into play.
hip thrusts have given me awesome results, never had any pain or injuries. I have different goals than you, why would I train like you?
Cuz he is the greatest powerlifter of all time
I never even heard of him
1:50 video starts
I love your pain pill. Thank you!
Hip thrusts for the win!
ha
90% of people in the comment didn't watch the video. lol first 3 minutes he talks about he loves hip thrusters. but once the weight gets too heavy he said it's detrimental do carrying over the technique into other big movements.
Actually, now that you mention that someone may not be locking out entirely and not reaping the benefits of training that pattern effectively, I can see your point. Particularly for competitive lifters. Good point. I've seen mostly females that want a more developed butt doing weighted hip thrusters, though. I'm sure those demographics overlap at some point, but that's just what I've observed here.
This video was far more measured and reasonable than I was expecting.
Keeping in mind that he's not against hip thrusts in general, he does them for warming up. He's not saying that if one does them, that it won't have any carry-over to your deadlift. He's just saying that he feels there's better alternatives, for helping with deadlifting.
As far as glute activation in isolation, it's a very good exercise, but so are cable pull-throughs (more akin to what he is doing), which have a higher mean muscle activation than Hip Thrusts, just not as much peak activation. Which was shown by Bret Contreras himself in the T-Nation article titled: "Inside the Muscles: Best Leg, Glute, and Calf Exercises". (Ignoring his own invention for hip thrusts).
GOOD QUALITY INFO MAN -- VERY TRUE. PEOPLE LACK THE BASICS NOW A DAYS AND TRY TO DO ADVANCED STUFF. (LIKE I CANT DRIVE A CAR BUT I THINK CAN DRIVE A ROCKET TO SPACE), (NO TIME FOR BASICS JUST SEND ME IN )
Would cable pullthroughs be a good alternative if I don't have bands?
Thanks for getting back to me so quick! haha
@@ShaneDavisPhysique still waiting? Greetings from 2020
big inspiration man, just came upon your channel recently and i have a meet in 2 weeks and your videos are helping me tweak my lifting
QUESTION: hip thrusters are supposed to work out the pelvic floor, for men. deadlifts or lunges does not? or only hip thrusters work it?
man thank you for this video. finally some intensity and intellect combined
Through my studies
It depends what your body shape which determines the best exercises for your glutes some naturally squat in a position that works the glutes
Others will naturally squat in a position that benefits their quads
All in the science of the body
good info. i think i may be thrusting my pelvis forward a bit on my dead lifts(i have videos on my channel). i will work on this friday and make corrections doing some RDL's. so it's all about the GLUTES on dead lifts and squats? how do the hamstrings tie in?
What floor fasteners are you using? Where did you get them?
Read Bret Contreras studies on hip thrusters and glute activation. Regarding the "incomplete" ROM of the hip thruster, maybe it is for you because the obvious lack of flexibility. There are different bench heights (steps also) you can use to get that hip hyperextension and max glute activation. Nevertheless, deadlifts are great exercises too but your hip thruster argument is wrong.
thank you for being very clear and show various exercises well.
All good points- and I like what you said at the beginning of the video
At 2:30 what movement pattern are you referring to, squatting, running?
Thanks for the vid Chris. Would be interesting to hear something about your mental queues and how you get fired up before lifting big weights
I plan on working on that at some point. but may save it for one of my seminars.
Hey Chris , I just stumbled on to your channel . Been watching videos for the last 3 hours . Awesome information . Just wondering what your thoughts are on doing cable pullthroughs while incorporating the use of a band , similar to the Ukrainien stallion . Thanks .
Just found your channel, loving the content & subbed! Question: should you leave the bar on the floor for each rep to get the full movement pattern, just like leaving the bar dead while deadlifting? How long should you hold it at the top position?
Also whats your take on reverse hyperextensions and GHR(glute ham raise)?
If you roll the bar down a few inches so its on the top of your quads extention is much easier
Hahahah "the stallion has no horse reference it's another reference."
solo maggot thinking i'll just save some money on the band, and make some more boom boom time with the wife on a weekly basis.
would this help throw the football farther? having explosiveness in the glute area?
Again, awesome video Chris, what are you thoughts on hips abduction movements to target the glutes (like a seated hips abduction machine) ? I found it helped me alot in keeping my glutes engaged at the bottow of both squats and deadlifts, keeping those legs and knees opened.
yes if you getting to a point of full extension in opening. I do these with a bands. See my video band bad girls.
Just saw this. I like what you show here. I've been using the flat bands with dead lifts for a few years. I also perform thrusters more recently. Good stuff.
In one of my vids awhile ago I perform kettlebell dead lifts using a band around the front of my hips. Works our "go" muscles not our"show" muscles.
EXCELLENT VIDEO AND EXPLANATION THANK YOU SIR NOW IT MAKES A LOT MORE SENSE WHY IM HAVING SO MUCH TROUBLE
I am having some issues finding the proper weight I should be lifting. I think I am lifting too light. Any tips?
You look twacked buddy. Amazing information though. One of the training gems on TH-cam.
I am a distance runner, I do have a challenge with getting my hip flexors and glutes to engage, using a lighter weight, would this help me out getting them to work better?
That's some beautiful deadlift form.
Got here from Brandon's video and I'm so glad to find someone who knows what they're talking about and willing to share. Thank you sir.
***** welcome. There is lot of bad info out there so trying to change that.
i saw a fitness model do that last workout on instagram, except she was using a bar and was standing on the floor, yours looks 20x more deadly lmao .. I feel so overwhelmed getting all these tips on workouts and what not to do but I also dont want to walk into a gym without having a clue on where to start haha. :/
+Sheyra Concepcion i wouldnt start with a deadlift at all, i would start all my clients with a step ups. This excercise are too complicated for begginers
fitness and especially strength training are long term. they are marathons not sprints. as long as you have the drive to learn new things, getting your feet wet into learning different exercise movements will come to you quick and efficiently
guys , great tips, but consider that these work only in a) empty gyms, or b) proper strength training gyms. Anything that requires you to use two benches, 3 kettlebells, concoct a hook for resistance bands etc in a commercial gyms will only earn you voodoo dolls.
Manuel Pirino 😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂 👏 you do that in a gym at 2am or get your own
I've been using chains with some of my RDLs to try and increase glute activation, but I sure am gonna give that band alternative a try. It looks very effective. I suspect it might work to even greater effect in tandem with the chains on the bar. I'll give it a try both ways.
chris , What did you use for your mounting hooks into the platform for the bands
Hello sir I just found your channel through Elitefts and I gotta say I'm loving your content and no-bullshit explanations. Appreciate the information brother!
excellent my friend!
Hi thanks for sharing. I was just wondering if I would get the same glute firing effect if I do the Ukrainian stallion with out standing on the bench.
Awesome video. You're touching many of these subjects in a much more scientific manner than most. Do you have any advice for someone training with a herniated disc? As of right now I'm doing rehab on lower body days until the numbness in my leg goes away, but should I think about switching to sumo deadlifts once it's gone?
watch my breathing and bracing video's. I can work with you more in depth if you want. Go to my website Kabukiwarrior/Services/OnlineCoaching
oh man whats wrong with the Bret Contreras Hip thruster machine? ;0
Those all seem to have great carryover to the deadlift!
yep
Do you lift with a rounded back on purpose?
If you refer to what I looked like in the Ukrainian deadlift. No I don't lift that way. The benches sliding on the floor had me focused on that and not my back position. Watch my videos on abdominal bracing and spinal stabilization.
sooooooo lunges no?
Lunges are best glute developer for me
I lump the hip thrust with all the other silly fads that have popped up the last 10 years..kettlebell swings..bosu balls..standing on one leg while lifting weights..crossfit.. I swear to God I think most people do that s*** just to look different like they know some secret exercise and their knowledgeable.. whatever happened to doing traditional basic bodybuilding / weight lifting exercises they have been time-tested and been around for decades and proven to work?? It's always the certified personal trainers who look like they've never stepped foot in the gym in their life doing this s***
Thanks Chris! Great video! As always very helpful!
thanks sir.
This is great! Thanks for sharing your advice/info!
fruJu1234567 glad you liked.
8:56 first day of December
Cool I learned something, Chris is the best! Thanks Chris!
no prob
Your t spine is rounded quite a bit and I'm pretty sure Bret Contreras would be thrilled to see this
That's his spinal erectors primarily giving that look. He doesn't hyperextend t spine either. Watch his squat video where he talks about inflating the obliques and ribs down locking t spine in place and how chest up is wrongly cued. World record squatter in his weight class too so he knows his stuff!
WarcraftAzraman
The hip thrust is a good glute waker upper, thusly the EMG readings. However, for building an ass, it is completely trumped by RDL's and 'heavy' kettlebell swings.
RDL = Rumanian Deadliifts?
972 anterior pelvic tilts checking in.
As somebody with terrible glute activation and strength, this was an awesome video. One question: what sort of band do you use for the Ukrainian deadlifts? Does it matter for strength level? I am a mid/upper 500's puller, if that makes a difference.
something where you can hit 4x20.
I don't have te ability at my gym to setup the bands like that. What are alternatives?
I feel this is 100% effective! Awesome!
Is there such a thing as tight hip flexors? And can this effect how effectively you can activate glutes? I may be wrong here but I really do struggle to stand straight without a duck butt I can only put this down to sitting to much! Or is that all just BS @chrisduffin
This is bothering me, I need to clear this up. Hip thrusters work for glute development. They are awful for powerlifting because they train you to make you lock out with all lower back by making you finish legs first and then back (what you don't want). You want to finish with your legs/hips (not your lower back) and that's what this does as well as build the glutes.
Side note: If you're not a powerlifter, carry on but this exercise actually fixed my lower back pain by training proper muscle patterns since it is a compound movement and not an isolation like the hip thruster. I would rather everyone do this over hip thrusters for sake of health.
I train the hip thrust because it's a good way to isolate and train the hip hinge, an essential movement for a strong and safe deadlift. It absolutely allows for full lockout if you do it correctly.
Chris, I don't think your setup for the Hip Thrust on the bench was that great. It looked to me like your heels were too close to the bench and your knee angle was too acute. This can definitely impact your pelvic tilt. I like to see a right angle in the knees at the top of the thrust in most people. They get full extension and if they have any back pain, we talk about the subtle difference between doing the move with a neutral spine vs. actually posteriorly tilting the pelvis, which is quite similar to the "lockout" that I see you talking about here.
With the ukranian stallion move that you're demonstrating at the end, it looks to me like your hip hinge is drifting up into your low spine. Maybe that's fine for you and you've picked up enough weight that you can get away with that, but I never want to see that level of spine rounding in any kind of significantly weighted deadlift in a beginning or even intermediate lifter. (The one exception being a very light jefferson curl.)
Also, I think it's very hard to injure oneself with even heavily weighted hip thrusts. As someone who has rehabbed a low back injury, hip thrusts never aggravate my low back and I'm able to get the bar to pop right off my hips with a full lock-out. But, I could see someone hurting themselves pretty seriously with the setup you're demonstrating.
It's not a useless move. I think it's an important step in the progression between training people out of their chair-bound lifestyles and into safe lifting techniques without having to worry about the many pieces that go into a deadlift.
Great vid!! Loved the Stallion!
thanks
Holy mother of god this was a great video.
The Hip thrust increases hip bone density tremendously......That alone is a good enough reason to do the hip thrust
Anybody know what shoes Chris is wearing in this video?
andyoushouldfeelbad yes. Did you ever find out
mcfero1 No. What are they?
I believe they are reebok crossfit lite tr's but they are pretty hard to get a hold of. They aren't currently making them as of right now.
I wish people would stop calling them "hip thrusters." It's like saying "squatters" when you mean squat or "deadlifters" when you mean deadlift.
The Hip Thruster is a device used for the action of doing a hip thrust. Of course a bench works just as well too.
Ruby Moves You who cares ?! question is are you doing them right and not hurting your back
Man I really needed these tips as I really have a hard time with glute activation. On another note, can I get you some water or something bro!? LOL just messing you seem like a great guy! Keep being JACKED!
watched 3-4 of your videos over the last few hours and you're a very intelligent person Chris!
look forward to learning more of what you have to teach!
Thanks Chris, great info.
thanks