Glute training is big in powerlifting, but the hip thruster has remained a “fit chick” move, for good reason — fucking bar crushes your balls when you try to train heavy. But I do think hip thrusters have some value for the powerlifter, as long as you’re okay with doing them in public. The trick is in how you perform them.
Check out this video of Staci and I demonstrating hip thrusters with 80 kilos:
The big difference between what Staci’s doing and what I’m doing is bracing. I’m keeping a neutral spine position and contracted abs throughout the entire range of motion, which is pretty abbreviated compared to Staci’s ROM, where she’s using the quads and low back to get to full extension, but at the cost of that neutral spine position. Staci’s not doing anything wrong, but if you’re trying to improve your squat or deadlift, you should probably try to mimic my technique. Here’s why:
Now, Chris says that because you can’t get in a position for hip thrusters that mimics the squat or deadlift, you shouldn’t even bother with the thrusters in the first place. I’d argue that if you perform them the way I do, they’re a good way to practice your bracing while still using the glutes, which can be difficult, but is essential to performing a proper squat or deadlift. It’s like an intermediate step between learning to brace in isolation and learning to brace while you’re squatting or pulling.
But hey, don’t take my word for it — give them a try and see if they help!