Bret Contreras, inventor of a glute-bridge variation he calls the “hip thrust”, and author of an exceptional book on glute strengthening, has finally made a video explaining his flagship exercise (see below).
After reading his book a little while ago I started having some of my lifters try doing a bodyweight version for higher reps to simply get the form down.
I assumed that given that most of these lifters are serious competitive Olympic weightlifters (with ever growing butts!), that the body weight version would be very easy, and once they got their form down, we’d be moving up in weight rather quickly … I was wrong.
Yes, some of them are ready to add weight, but a surprising number still find the simple 2 legged body weight version VERY hard. (It doesn’t help that I have them do it after doing the Oly lifts and our “normal” strength moves like Front Squats and RDL’s.)
I’ve found that doing it one-legged is a great way to add resistance without adding resistance (sort of speak). But, once even that is getting too easy – and you’ve mastered proper form! – then it’s time to move up to Bret’s full version.
Take a look at this:
I tried that today, but I think the bench I was using may have been too tall. It didn’t seem crazy difficult, but for high reps I could see needing to do body weight for a while. It seems you could do this on an exercise ball (your favorite!) but that might make it too easy.
haha! Well … Let’s be honest, Brandy. You’ve got a stronger booty than 90% of the people on this planet
And one of the (many) problems with exercise balls is that they only make you good at doing things on exercise balls. Adding weight while using one is also nearly impossible, as you’re heading into the unstable danger zone.
You want the bench so that you have a solid lever. You’re way too strong to be doing only body weight. Next time you’re in town, we’ll try and load you up at Loprinzi’s.
Now THAT will be fun!