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Dropping Some Glute Knowledge & Strong Hip Thrusts

By October 5, 2012January 11th, 2014Glute Training, Interviews

On Tuesday I was interviewed on The Jack-n-Out-Connection. These guys are very funny. They’re associated with Fitocracy; a fitness website that has built up a lot of steam over the past year due to excellent community involvement.

The interview is an hour long and we mostly discussed all things glute-related. Biomechanics of hip thrusts, how to prevent glute soreness, strongest pound for pound female glutes, why the squat isn’t always the end-all-be-all of lower body exercises, disgruntled bodybuilder story whose glute strength couldn’t match up with a woman’s, how to feel the burn in the glutes, a historical parallel with the hip thrust and the bench press, and much more.

I think it’s a good mix of humor and science.

Click HERE to listen to or download the podcast.

By the way, tomorrow I’ll have an excellent Random Thoughts post for you.

And next week I have a really good post to share that I worked on for several days (trying to decide whether to split it up into different parts or not).

Also, since I discussed female glute strength in the podcast, I decided to upload these two videos to show Sammie’s incredible relative hip thrust strength. Here she is doing 285 x 12 and 335 x 5. Looks like Kellie Davis has some competition for strongest pound for pound glutes!

Here we decided to see who could get more reps with 245 pounds (this is double-bodyweight or 200% loading for Sammie but only 115% loading for me) – Sammie vs. Me. I barely beat her.


  • Ash says:

    I started working on my glutes a few months ago, and I can already feel the difference. Once you get used to training them, you discover how strong they are and how helpful they can be. I did snatch grip deadlifts for the first time on Monday, and my glutes were sore until today. My glutes are ready to work.

  • Melanie says:

    Just finished listening to the podcast, it was great. I love that you just can’t stop talking. And you tell a good story.

  • Derrick Blanton says:

    Hilarious, and great point made. Women have very powerful behinds!

    Enthusiastic camera operator: “You’ve got 5-more!” (Bret tanks) LOL.

    Meanwhile Sammie is banging out 17-double body weight reps with a bored look on her face, smacking on gum…

    • Bret says:

      Hahaha! I noticed that too. That was Alica – I don’t blame her, it always looks like you can get more hip thrusts but you can’t. You just tank out of no where. I thought Sammie was going to get 20 for sure. And Sammie is like a Russian – she shows no emotion. Thanks Derrick.

  • Norm says:

    Thanks for all the posts lately! I always looked forward to your writing.

    On a side note, I was watching in fear as you loaded up the heaviest lift with no clamps. It seemed there was no room for them, but it would suck if a plate slipped off on to the floor.

    Do you ever get strange looks from the neighbors when there are multiple sweaty women walking out of your place at the same time? Surely, there is some grunting too during some of the heavier lifts?

    • Bret says:

      Hi Norm – I can imagine what people think…I’ll let their minds roam. I suppose I should be more careful and use the clamps…you’d be proud – today I had Sammie try 370 (to no avail) but I used the clamps. 🙂

  • maureen says:

    Loved the interview…Lots of info as usual…I am currently working on glute raises…I started doing them body weight only
    then had a six pound ball I used…To make it harder I have used a small 12inch band around my knees forcing them out seems to really activate my glutes….burn big time…is this ok to do…I do them every night before bed 20-50 reps….In the gym I hit 135 glute raise this week…..I plan to be in the 225 club thats my goal…

    • Bret says:

      Perfect plan! The bands work well indeed, you can also do single leg hip thrusts from home. Then be sure to go heavy when at the gym.

  • Marianne says:

    Wow, Sammie is a power house! Great challenge. Very funny facial expressions – only ever seen during heavy-ass, max rep Hip Thrusts.

    Good job, Glute Club 🙂

    • Bret says:

      Good call Marianne – I’m going to bring back Jen Sinkler’s pic on tomorrow’s random thoughts post.

      Thanks for posting mija!

  • Kellie says:

    Awesome job, Sammie! She’s on fire! And great interview. They’ve been trying to get you over to Fitocracy for a while. Glad you finally made it.:-)

    • Bret says:

      Kellie, I had Sammie try 370 from the floor today, she couldn’t do it. I think she could do 355 from the floor, but it is harder that way. Anyway, you two are neck and neck, but your form is smoother. So as it stands, I think you’re still Queen Glute. Thanks for posting here!

  • Teddy Willsey says:

    don’t tear another bicep with that nonchalant 315 lb supinated deadlift and walk!

    • Bret says:

      Haha. Word on the street is that the tendon repair heals back stronger than before. Now that the girls are all so strong, this part of the workout is some serious GPP for me.

  • Kat says:


    Great podcast, thanks!

    I just did body-weight hip thrusts for the first time this week (3 sets of 8 reps). This is the first posterior-chain exercise that I’ve done where I’m feeling my glutes afterwords, so I love it! I’m wondering if there is any relationship between weight that can be done hear and weight that can be done on back extension and leg press machines.


  • Halli Hallo,

    cooles Podcast, echt klasse! Ich habe auch einen Blog, besuch mich mal, es kann dein Leben positiv verändern! Hier gibt es NUR Originale und keine billigen Kopien aus Asien.

    Greetings from Switzerland

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