In the past couple of weeks I’ve received three different emails from strength coaches who were writing articles and wanted to include the hip thrust. They emailed me to ask me if it was okay to include the hip thrust into their article. Although I’m always flattered by these types of emails, I want to stress something. If you like an exercise, then write about it. I’ve never emailed an exercise creator asking permission to write about their exercise.
Although Anderson squats (Paul Anderson), Hack squats (George Hackenshmidt), Zercher squats (Ed Zercher), Jefferson lifts (Charles Jefferson), Dimel deadlifts (Matt Dimel), Cook hip lifts (Gray Cook), King deadlifts (Ian King), Pallof presses (John Pallof), and even the damn Kegel (Arnold Kegel) have been popularized by their creators, I’d never think to email them if I was writing an article that included their exercise (many of the creators are deceased anyway). Nick Tumminello, Mike Boyle, Louie Simmons, Dave Tate, Eric Cressey, and Stuart McGill, to name a few, have come up with great exercises and exercise variations, yet I don’t email them to ask if I can write about their exercise. I just do it.
I’m a huge fan of the hip thrust so I always love it when I see the hip thrust pop up in other people’s articles and blogs. You do not need to give me credit for the exercise. If you do, then I appreciate the gesture. But if you don’t, I’m still appreciative. I’ll actually offer a confession right now; when I scan other strength coaches’ and trainers’ programs, I check to see if there’s at least one anteroposterior hip extension exercise in the routine. If there isn’t, I feel that the routine is inferior as I believe that it leaves “room in the tank” in terms of hip strengthening and glute development. So I feel that you SHOULD write about hip thrust variations! However, I’ll still like you and hang out with you even if you don’t hip thrust.
To reiterate, PLEASE write about the hip thrust. If you like my work and you like the hip thrust, then the best thing you could do for me is to “spread the word” by writing or talking about it. I want the exercise to become as popular as possible since I believe it’s so effective. Feel free to make your own recommendations as to form, exercise order, set and rep schemes, etc. I’d prefer for you to call it the hip thrust but I’ve seen hip lift, glute thrust, glute press up, shoulder elevated hip lift, elevated barbell bridge, etc. I’ve even heard some refer to it as the “Contreras hip thrust.” Feel free to name it whatever you want, feel free to film a Youtube video discussing form, feel free to write a damn eBook about it if you feel compelled. Nobody owns the rights to a way to move the human body! All I ask is that you don’t pretend to have created the exercise. That’s just annoying.
Last, if you get a question about the hip thrust, you may want to point beginners to my Youtube video discussing form so first-time male thrusters don’t slap on 315 lbs and try the hip thrust (or so first-time female thrusters don’t slap on 135 lbs and try the hip thrust). Deadlifts encourage lumbar flexion; hip thrusts encourage lumbar extension. You wouldn’t try to deadlift 315 lbs on your very first attempt, nor should you try to hip thrust 315 lbs on your very first attempt. You must learn to control the lumbar spine and move at the hips. Failing to do so will result in injury. Master bodyweight first, then move up gradually in weight.
Keep spreading the glute gospel!