The Hip Thrust Pad

Product Information

Instinctively, lifters will pull short, not doing the full range of the lift, leaving behind significant gains. For hip thrusts and can be obnoxiously thick, but other people I’ve talked to don’t mind it, so it’s a bit of personal preference.

Plant your feet firmly into the ground, then bend at the waist and allow the cable to pull you into a hinge.Set up with your back against an elevated surface (like a bench or a box) with your knees bent and feet flat on the ground. From here, squeeze your glutes and lower back to lift your legs up behind your body until they’re parallel with your torso.

The bar should be positioned in the crease of the hip with the hands holding the bar into position throughout the movement so the bar does not move forwards or backwards. This high density foam pad has clever straps on each end that you can fasten to stop the pad sliding around as you squat. Options include using the band peg placements in a power rack and looping a band around a bar and then stepping on the band (obviously this requires band plus bar tension, and since the bands aren’t centered at the hips, it’s not as effective). Also note that you can seize many of these benefits with replacement exercises as well, so there’s no need to limit yourself.While squats help you go up and down with more speed and power, hip thrusts can help you move forward with more power and speed. That said, if you have access to heavy kettlebells, you can also swing to improve your muscular power. If you're a big squatter or hip thruster, be prepared to replace it every once in a while once the barbell starts to wear through the foam. Through experimenting with different bench heights, I believe the optimal bench height is around 16 inches. We’ve tested three lifters so far in gluteus maximus EMG and have found in all three individuals that glute activation is higher with the American version.

So anyways, this is a no load demo to illustrate how to shift the synergistic focus at the knee and hip joint, working off the basic HT model.When you start to add significant weight to your hip thrust, you may notice pain where the bar lies. Here at PowerliftingTechnique, we’re a team of expert passionate powerlifters and coaches with years of combined experience in powerlifting and strength training. While performing the hip thrust, it is important to make sure you do not jerk the weight off the floor but use a fluid motion instead.

The only issue I have with the hip thruster is every other time I get some sort of comment about how heavy the weight may be or how about how the exercise is for home use only. Iron Bull is a common "house brand" in weight rooms, so there's a solid chance you already know this pad. Moreover, the hip thrust pad dimensions are designed according to the female body dimension, making them easier to use. If you’re all about securing the bar pads, you should consider barbell fasteners over quick-slip and velcro ones.

Fit Viva's barbell pad is designed to make you feel secure since you can strap the pad directly to the bar as tightly as you want. Aside from the straps, though, this is a fairly standard single-piece foam pad, similar to what you'd find in any commercial gym. Although ProFitness might take a little longer to attach to barbells, the straps ensure an extreme level of barbell stability to reduce the risk of sliding off to a minimum. You probably know someone who likes to jump headfirst into training without a proper warm-up — it might even be you. If you’re performing hip thrusts in conjunction with other leg exercises, like squats and deadlifts, ensure that you’re giving yourself — and your gams — enough rest in between workouts.