Here are some highlights from the past couple of months at BCSC (Bret Contreras Strength & Conditioning – which refers to wherever Bret happens to be training people at the moment haha).
I want to point out that you don’t have to have a ton of equipment to build world-class glute strength, nor do you have to have the greatest facility.
All you need is consistency, optimal programming, and dedication!
In a small condo in Phoenix, Arizona, I’m turning out stronger glutes (pound for pound) than 99.9% of gyms around the world, thanks to a committed group of motivated women that call themselves The Glute Squad.
Here are the highlights:
- :07 – :17 Sammie hip thrusts 375 pounds for 2 reps. She weighs 122 pounds!
- :18 – :29 Sammie back extensions 100 pounds for 5 reps (while Chelsey and Alica can’t resist squeezing her glutes – Sammie has the densest glutes I’ve ever trained!)
- :30 – :52 Sammie hip thrust isoholds me for :45 seconds (I decided to have some fun – I was curious to see if Sammie could hold me up, so I placed my hands on her hips and hovered over her while she held the top of the hip thrust. I weigh 218 pounds in the vid. I counted to 60 seconds but I count too fast and when I played back the vid I discovered it was only :45 sec. Sammie could do :60 seconds though)
- :53 – 1:07 Kate hip thrusts 305 x 8 reps
- 1:08 – 1:23 Kate hip thrusts 335 x 5 reps
- 1:24 – 1:34 Sammie kb deadlifts 203 x 7 reps (we just started doing these – I didn’t know the girls were strong enough to double-overhand this weight, but they are!)
- 1:35 – 1:46 Sammie kb deadlifts 203 x 10 reps (it’s less ROM since it’s resting on the Airex pad at the bottom, which makes it easier)
- 1:47 – 1:54 Kate kb deadlifts 203 x 7 reps
- 1:55 – 1:59 Alicia kb deadlifts 203 x 3 reps
- 2:00 – 2:19 Kelli hip thrusts 215 x 10 reps
- 2:20 – 2:31 Alicia hip thrusts 225 x 5 reps
- 2:32 – 2:48 Chelsey hip thrusts 225 x 7 reps
- 2:49 – 3:07 Anne hip thrusts 225 x 12 reps
- 3:08 – 3:35 Kate hip thrusts 245 x 20 reps
- 3:36 – 3:59 Sammie hip thrusts 245 x 20 reps
- 4:00 – 4:16 Sammie back extensions 50 x 20 reps
- 4:17 – 4:36 Kate back extensions 50 x 20 reps
- 4:37 – 5:10 Molly kb deadlifts 106 x 30 reps
- 5:11 – 5:38 Anne kb deadlifts 106 x 30 reps
- 5:39 – 6:18 Sammie kb deadlifts 106 x 50 reps
Here is some commentary:
- Sammie’s 375 x 2 is the most I’ve seen any girl her size do. This is a 3XBW (triple bodyweight) hip thrust. If I still trained Kellie Davis she’d be doing 405 by now. But Sammie’s only been training glutes hard for 4 months. So I’m not sure who has the strongest pound for pound glutes…
- Sammie’s isohold with me is insane. I bet she could hold a 60 second isohold with double her bodyweight if she practiced this a couple more times. She has some freakish end-range hip extension strength endurance.
- When Kate started with me, she performed 1 rep with the 106lb kettlebell. And this was a legit 1RM – that’s all she could do at the time! Now she’s doing 7 reps with the 203lb kettlebell. When she first started hip thrusting she used 105lbs, and now she’s up to 335lbs! She’s been training with me for just over 2 months! Sometimes out of nowhere a woman’s glute strength just skyrockets.
- Sammie is the first girl I’ve trained who uses a 100lb dumbbell with back extensions.
- The girls’ grip strength is excellent due to the double-overhand heavy kb deadlifts.
- If I were to keep The Glute Squad going, I have no doubt that in 6 months they’d each be able to hip thrust 225 for high reps and kb deadlift 203 for high reps. Sammie and Anne would probably get to a 405lb hip thrust, a 203lb x 20 kb deadlift, and would be able to swing the 106lb kettlebell for reps as well.
- Pound for pound, it appears that women have stronger glutes than men. Do the math!