Barbell Hip Thrust Setup On Tall Bench
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- เผยแพร่เมื่อ 29 ก.ย. 2024
- Barbell Hip Thrust Setup On Tall Bench
The barbell hip thrust is a great way to work on glute strength and glute development. However, we don't all have access to a hip thruster. Here's how I setup hip thrusts on a tall bench when lower benches aren't available.
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Who else is scared to try this at the gym
Scared of what? Just don't load the weights too much in the beginning.
It's scarier to look at than to perform. Start with no weight, just perform the motion, then barbell with no weights, etc. Pretty much the approach to any new weight lifting exercise or one you have not performed in over a month.
I'm curious, does this help with decompressing the lumbar spine?
dead hangs (hang off a bar as if you're doing a pullup but relax your shoulders).
It also helps to put 45 plates under your feet to give you a little extra height
Yes, that's also helpful!
i actually put a 25 plate and then sit on it… is that still okay? lol
No one should be hip thrusting with a high bench unless you're really tall... this is a major no no!😢 find the correct size foam box, gym tire, lower bench, or anything else but don't risk your back.
Not everyone has access to the things you mentioned. Maybe all they have is a tall bench. Which is exactly why we made this video. Is it ideal? No, but it works. Also, it's never great to fear people with statements like "this is a major no no" or "don't risk your back" - people already have enough barriers with exercise, we don't need to add fear of injury to that list.
@@MovementUpgraded So you'd rather promote injury as long as they exercise??? The risk outweighs the benefit in my opinion. The comment is not meant to place "fear" into people not to exercise... it is meant for them to be safe which I think ALWAYS comes first. Why would you risk of ANY type of injury whether big or small just to get a few hip thrusts in your routine. You can skip it just until you figure it out and do a different exercise. If your at home you can literally grab regular household items to prop you up enough to reach the bench at your height, and if your at the gym you definitely have materials to use, I have seen multiple people get so creative. And just to add...it does NOT work effectively if the height of the bench is not to your size. Your glutes are not targeted/fired up 100%, rather you feel it in other areas like your quads because of the incline from not being parallel. BUT AT THE END OF THE DAY IT'S UP TO EVERY PERSON TO DECIDE AND MAKE THEIR OWN CHOICES🤷🏻♀️
No, dude I’ve been doing hip thrusts w a high bench and my back is tweaking.. I’m going to get one of those foam boxes.
This was really helpful when using a tall bench, thank you so much
Glad it was helpful!
Thank you for a clear, helpful demonstration. My girlfriend sits on an aerobic step in our home gym. I am sending her this as well!
Thanks! I was looking for a tutorial with someone shorter like myself 😅
Glad it was helpful!
Hell naw there's got to be a better way. I like the stacking plates underneath option or something like that
Why do i feel my knees hurt when I doing hip thrust
What kind of doctor are you guys?
I’m trying this and if I fail I fail🥲🫡
Thank you this helped me a lot ❤
I think all gyms should invest in Hip Thrust plates by Bret Contreras
There are definitley plenty of options equipment-wise that make the hip thrust set-up way easier!
is this better than touching bum on the floor?
this bench is way too high for you. the bench should be just below your shoulder blades for the set up. and going up like this with heavy weight risks immense injury in your chest area because a lot of the weight is now dependent on your strength in that area.
We agree that may be ideal, but some people have to make do with the equipment they have. No need to fear monger on our page. If you feel so inclined to comment, you should instead create content yourself on your page solving this issue.
For a tall bench u set weights underneath the plates to raise them up. Cant go heavy otherwise
Yes, exactly.
There goes your rom
Or you can juste decline the bench
That works as well!
I did it like that yesterday but it really hurt my back leaning against the bech like that
Fold up a towel & put behind your back
I don't really have a torso lmao me 🙋♀️
😂
With these benches when I put them up against the wall it isn’t quite even since at the bottom of one side is longer. How do you fix that?
You could try declining the bench and resting your entire back against the bench with it in that position.
Thanks for the tips.
Would this work with higher weights though? Driving the forearms with 3 plates would be uncomfortable no?
You're welcome. Yes, this would still work with heavier weight. Your forearms/arms just stabilize the bar and prevent it from moving/rocking side to side. It may be uncomfortable on your hips, but that's the case for all hip thrust set-ups and you'll get used to this sensation with time.
@@MovementUpgraded Thanks for your reply. Sorry I meant uncomfortable in a sense of keeping the bar balanced when setting up the first rep. Basically at this point of the video 1:53. I've found it difficult in the past to get the barbell up for the first rep on a high bench using forearms, with heavier weights whilst keeping the bar balanced. Feel a lot of pressure on the lower back too, as I feel that using forearms to push up kind of forces an anterior pelvic tilt, which comprises the lower back.... or maybe my form is shit ha!
Thanks for this
You're welcome!
Why we don't just turn down that bunch
What is that cushion called which is there in middle of bar? I want to order it. Plz tell someone. Help really appreciated
barbellcushion/pad
that was so helpful
Glad to hear that! Thank you for letting us know.
helpful! I need these, finally hit a 5 plate DL last week but apart from that one good day I've been generally stalled forever, and it's 100% weak glutes at fault. been meaning to start these forever, but every time I try i find benches to be the wrong height for my back to be the right lever
Glad it was helpful!
Is it bad or is the weight to heavy if my bench moves back?
Not bad - you may just need to wedge the bench up against something so it doesn't move.
Doctor, Doctor…
What about setting the bench shorter (with the holes that it has) and place you r back on the narrow area of the bench(the pointing ends) ? Do you think that it would be a good option ?
This may work - worth trying it out!