These days, not too much excites this old man. I still get all riled up when my clients or training partners hit PRs, but I suppose that lately I work too many hours and am just too damn tired to garner up much excitement for typical things. However, I want to confess to you something that never fails to stimulate this worn-out brain of mine. Every single time I see a video clip of a UFC fighter; an NFL, NBA, MLB, or NHL player; a top powerlifter, weightlifter, or strongman; or a top bikini, figure, fitness, physique, or bodybuilding competitor performing a hip thrust, exhilaration is bound to ensue.
As long as you have a gym membership, it is not necessary to spend any additional money in order to hip thrust. In THIS blogpost, I embedded over a hundred videos showing you how to hip thrust off of a standard bench, using smith machines, using bands, and on leg extension and leg curl machines. However, more and more coaches are seeking out ways to hip thrust on standalone units, and many individuals are interested in setting up hip thrust stations in their garages or guest bedrooms. These people want to know the best possible way to hip thrust along with the items they need to buy in order to make it happen.
Ladies and gentlemen, please allow me to introduce you to Roselyn Kennedy, a regular badass. Here’s how I came to learn about Roselyn. Last week, I was tagged in an Instagram post – I think it was her husband Frank who tagged me. Anyway, the video showcased Roselyn hip thrusting 500 lbs for 2 reps. Since Roselyn has some of the strongest glutes I’ve ever seen, I was curious to find out exactly how she trains. I decided to email her to inquire about her training, and we ended up exchanging several emails with one another.
Roselyn and her husband Frank Kennedy own United Cross Training, a gym based in Sugar Land, Texas. She recently lost 23 lbs over a 9 month period, check out the results!
Here at the Glute Lab, I’ve been giving my clients glute burnouts at the end of their training sessions (follow me on Instagram HERE). We always start off with our heavy work (ex: squats, deadlifts, barbell hip thrusts, bench press, chins, front squats, block pulls, Bulgarian split squats), then we make sure to finish off with something that burns the heck out of the glutes. An example session might look like this:
Back squat 3 x 3-5 (or Bulgarian split squat 3 x 8)
Block pull 3 x 3-5 (or barbell hip thrust 3 x 8)
Close grip bench press 3 x 5-8 (or incline press 3 x 8)
Feet elevated inverted row 3 x 5-8 (or band assisted chin-ups 3 x 8)
Glute burnout 3 rounds