This is the final part of the 3-part series. In part I, I discussed what I do during the first session with a client. In part II, I discussed programming considerations. In this article (part III), I will share practical tips for alleviating discomfort and preventing “battle scars” associated with glute bridging and hip thrusting.
Since Kellie Davis and I wrote Strong Curves, I’ve noticed a huge increase in the number of pictures, videos, and comments pertaining to barbell glute bridges and hip thrusts on various social media sites. From time to time, I see women who proudly show off the “battle scars” (bruises and scrapes) that they earned while doing heavy glute work. However, these nuisances, along with other injuries, need not occur. One can easily bridge and thrust away comfortably as long as proper precautions are taken and special attention to form is given. Below are solutions to common heavy glute training problems.
I’m excited to announce that the Hip Thruster is now available in the UK and the rest of Europe!
After launching the Hip Thruster in the US just over 2 months ago, I can’t tell you how many emails I’ve received from people all over Europe, asking when it would be made available there. So to make it available as quickly as possible, I enlisted the help of my friend Chris Beardsley, who lives in the UK, and together we partnered with Metal Rhino, an amazingly innovative gym equipment manufacturer based in Northern Ireland.
So as of today, if you live in any of the European countries listed, you can buy the Hip Thruster and have it shipped to you within 6 weeks. If you put your order in right now, you will have it just in time to start your New Year’s gym promotion or New Year lifting program at the start of January!
Here’s a discussion on gluteal and pelvic biomechanics. In this video, I discuss several important concepts, including:
- How the glutes protect the low back,
- The transfer of forces from the glutes to the rest of the body (how a glute squeeze creates hip extension torque, hip external rotation torque, and posterior pelvic tilt torque at lockout, creating a highly stable position),
- Why you should keep the glutes turned on during kettlebell swings while the bell is floating, and
- How posterior pelvic tilt mimics hip hyperextension.
Hello fitness friends! I am super excited about today’s post. Some of you may remember a couple of months ago when I posted a blog mentioning that I was seeking to hire assistants. Well, I ended up hiring three guys! One of the benefits of working your ass off all the time is that you don’t have any time to spend money. Therefore, I was able to save up enough money to build a kick ass research and training facility (and hire amazing workers). We call our facility The Glute Lab.
Over the course of the next year, we will be learning as much as possible about individual exercises and various training methods. In Part II of this series, we will discuss and showcase our technology and laboratory equipment. Needless to say, we will be bringing you some incredible information and reporting a ton of exciting data throughout the year.