It's was great to see Bret Contreras representing Arkansas Fitness & Athletics in this video. We gave him his Arkansas Fitness & Athletics shirt as a small token of appreciation back in October for allowing the AFA team to spend over 2 hrs in the "Glute Lab" discussing training, business, and life. While there, Bret was producing a video about the 10yr evolution of his Hip Thruster Platform, which led to AFA purchasing 3 Sorinex hip thrusters. Thank you again for your continuous efforts sharing knowledge in the strength and conditioning world!
How to hip thrust in a commercial gym off of a taller bench (how to thrust without a @the_hip_thruster). It's simple, just crawl up into position (climb your back up the bench until it is aligned with the lower scapulae) so you're hinging from the midback. Don't touch down with the barbell; reverse the reps in mid air. At the top, you want vertical shins, weight on the heels, a forward eye gaze, a tucked chin, a flat torso, a slightly posteriorly tilted pelvis, full hip extension, and a big glute squeeze. Alternatively, you could use an aerobics step with 4-5 risers per side. The bench in the video is 17" or 43 cm in height. A hip thruster or an aerobics step with 5 risers per side is 14" or 35.5 cm in height. If you're not yet strong enough to use 135 lbs or 60 kgs (big plates), just pick the bar up, place it at your hips, sit down on the bench, then slide down into position. It'll be much easier when you're sufficiently strong to use the bigger plates. I hope this is helpful to you! Thanks to @kaginaz for the demonstration. #gluteguy #glutelab #thethrustisamust