In the glute eBook I wrote over a year-and-a-half ago, I included a section that discussed exercise-naming. I find it intriguing that many lifts are named after people or countries. For example, the hack squat, Jefferson lift, Pallof press, Dimel deadlift, and Cook hip lift are named after people, and the Bulgarian split squat, Russian leg curl (aka Nordic hamstring curl), and Romanian deadlift are named after countries. I suppose that I could have named the barbell hip thrust the “Contreras Hip Thrust” (which ironically several coaches including Carl Valle and Mike T. Nelson have called it), but naming an exercise after one’s self is pretty vain (even for me).
Often exercises named after countries are improperly attributed to a country that didn’t invent or popularize an exercise. I opted against “The American Thrust” because it doesn’t give any clues as to how the exercise is performed. The hip thrust sounded good to me because you simply thrust your hips forward. I know that Mike Boyle doesn’t like this name because to him the term “thrusting” implies low back flexion and extension, so he refers to the exercise as the “shoulder elevated hip lift.” When I hear the term “thrust,” I think of hips, not the low back, but I digress.
Why am I talking about this?
Last week, I posted a video by Timothy Ferriss that shows how he does the hip thrust. Here it is below in case you missed it.
Another thing I talked about in my glute eBook is something I learned from Maxwell Maltz, a cosmetic surgeon turned self-help guru who wrote a book called Psycho Cybernetics in 1960. He talked about “experts” vs. “inperts.” Experts are those who are classically trained, up-to-date with current information, and think inside the box. Inperts are those who are trained in other areas, can view a new field with a unique lens, and think outside the box. Surprisingly many of the world’s great discoveries come from inperts.
What I like about a guy like Timothy Ferriss, who just wrote a new book called The Four Hour Body, is that he is a very bright guy and he’s obviously no stranger to exercise. Since he wasn’t classically trained by a particular University, Professor, Coach, or Institution, he thinks outside the box. He didn’t perform my hip thrust exercise the way I showed the public around fourteen months ago (see below).
Instead, he performed the exercise the way he felt them work his glutes the best, which was to hinge at a spot lower down on the back and move the fulcrum closer to the hips. When I saw this video, I was a bit skeptical. From my knowledge of Biomechanics, I figured that the lift would be a little bit easier than my version and allow for slightly larger loads to be used, but I wasn’t sure if it would increase gluteus maximus activation. I was also curious as to whether it was dangerous for the spine.
I reserved any judgment until I actually performed the exercise. I’ve now performed the exercise on two occasions; once on Friday and again today. I can tell with absolute certainty that Timothy’s method works the glutes harder than my version. Both times I performed the exercise my glutes were so pumped up that it altered the way I walked. No exercise has ever had this effect on me and I’ve been training hard for 19 years. Tim helped make an awesome exercise even better. Below is me performing the hip thrust – Timothy Ferriss style.
I was right; this style does make it a bit easier. I was able to get 12 reps with 405 lbs, whereas with the traditional hip thrust I can get 8 reps with 405 lbs. The padding on the bench protects the spine so there’s no need to worry about that. The new variation is a bit tricky, as you have to prop yourself up to get your torso higher up on the bench. Notice that the elbows are resting on the bench.
The American Hip Thrust
Here’s where the “American Hip Thrust” comes into play. I don’t know what to call this variation. We have the Contreras variation and the Ferriss variation, but from now on I’ll probably stick with the Ferris variation in my own training and the training of my clients. Since there’s no “Contreras Hip Thrust” there shouldn’t be a “Ferriss Hip Thrust.”
It is important to note that there is not a single exercise that is prefaced with the word “American.” There exists no “American bench press.” Although Romania gets their own deadlift and so does Russia (the Russian deadlift is another term for the good morning), there’s no “American deadlift.” Although plenty of exercisers worldwide have been bridging and doing “air thrusts” on Swiss balls for years, heavy barbell hip thrusts with the shoulders elevated onto a bench originated in America, out of a small notorious garage in Scottsdale, Arizona. Why don’t we show these other countries what America does best? We thrust! We thrust long, we thrust hard, and we thrust often! Our glutes know no bounds!
Okay, so according to this Pubmed article France edges out the U.S. in sexual intercourse (thrusting) frequency. But we’re second at 138 times per year! And according to this article, Brazil outlasts the U.S. in sexual intercourse (thrusting) duration. But we’re second at 28 minutes per bout! I’d like for all the countries of the world to fear our glutes! They should wake up gasping for air in the middle of the night due to nightmares involving our glutes chasing them down. When they think of American athletes, this is what should come to mind:
Okay, so neither of the athletes above are American, and considering that 2/3 of Americans are either overweight or obese I doubt that the world fears our glutes. But if more people attended gyms and got strong at the American Thrust, we’d see a huge improvement in glute strength, power, and aesthetics. Remember, what’s good for muscular size (cross-sectional area) is good for strength and power (rate of force development). As the late sprint coach Charlie Francis said, “Looks right, flies right.”
I don’t really expect people to call the exercise the “American Thrust,” I just thought it would be a fun post to write. In truth I just don’t know what to call the new variation. You can call it whatever you want, just make sure you do it!