1. Where did your likes go? Please Read This Thread »

Barbell Hip Thrusts vs. Glute Bridges

Discussion in 'Strength & Conditioning Discussion' started by superking, Aug 29, 2010.

  1. superking Poet — Traveler — Soldier of Fortune

    Joined:
    Sep 21, 2009
    Messages:
    6,746
    Likes Received:
    72
    Location:
    Levittown, PA
    They look very similar, if not exactly the same. What's the difference between the two?

    I'm trying to find a good assistance exercise to replace hanging leg raises on my 5/3/1 deadlift day. Hanging leg raises are killing my elbows and shoulders. To the point of 5 minutes or so of close-to-excruciating pain after each set in both arms.

    I already do good mornings. So I'm wondering if either hip thrusts or glute bridges would be good to include instead of the hanging leg raises.
     
  2. Tosa Red Belt

    Joined:
    Oct 23, 2008
    Messages:
    9,068
    Likes Received:
    0
    Location:
    Somewhere else
    The difference is shown here Five New Powerlifting Assistance Exercises
    Although I'd just say glute bridge with shoulders elevated, rather than barbell hip thrust, it's just symantics.

    Why do you think it would be a replacement for hanging leg raises. Glute bridges are a posterior chain exercise (glutes primarily, also hamstrings and lower back), while hanging leg raises are an abdominal and hip flexor exercise.
     
  3. superking Poet — Traveler — Soldier of Fortune

    Joined:
    Sep 21, 2009
    Messages:
    6,746
    Likes Received:
    72
    Location:
    Levittown, PA
    Ah, thanks. I'm not trying to replace the hanging leg raises with similar assistance work, but just trying to find a new assistance exercise that would go well on my deadlift day that doesn't destroy my shoulders and elbows.
     
  4. miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,528
    Likes Received:
    0
    Did someone day barbell hip thrusts?

     
  5. superking Poet — Traveler — Soldier of Fortune

    Joined:
    Sep 21, 2009
    Messages:
    6,746
    Likes Received:
    72
    Location:
    Levittown, PA
    I'm in love.
     
  6. ssdd Purple Belt

    Joined:
    Jul 12, 2010
    Messages:
    2,261
    Likes Received:
    0
    Location:
    New Jersey
    Can these replace cable pull throughs?
     
  7. Tosa Red Belt

    Joined:
    Oct 23, 2008
    Messages:
    9,068
    Likes Received:
    0
    Location:
    Somewhere else
    They're similar, although cable pull throughs are typically done for higher reps, since most lifters either can do the whole stack and/or end up being pulled backwards. While with glute bridges you can go very heavy.
     
  8. Ian Coe Silver Belt Professional Fighter

    Joined:
    May 25, 2003
    Messages:
    11,758
    Likes Received:
    1
    Location:
    UK
    wow
     
  9. MASShole Get it?

    Joined:
    Jan 21, 2010
    Messages:
    8,594
    Likes Received:
    8
    Location:
    Colorado
    Has anyone done either of these?
     
  10. miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,528
    Likes Received:
    0
    I implemented glute bridges as a part of my routine for a few months at the beginning of this year. I was mainly aiming for better glute activation as a part of a "battle" against my anterior pelvic tilt. Did a couple of light sets for warmup before squats, and then treated it as assistance (in the 10-12 rep range). They helped and I liked them.
     
  11. superking Poet — Traveler — Soldier of Fortune

    Joined:
    Sep 21, 2009
    Messages:
    6,746
    Likes Received:
    72
    Location:
    Levittown, PA
    They seem like they would be helpful in developing the ability to quickly and violently bump large ass opponents off from mount if they stay near the hips for too long.
     
  12. newerest Purple Belt

    Joined:
    Mar 8, 2010
    Messages:
    2,382
    Likes Received:
    0
    bump

    glute bridges are awesome for grappling. I can do 350 x 5 easily now and only weigh 170 so I can easily buck people my own weight off of me
     
  13. KILL KILL Gold Belt

    Joined:
    May 4, 2007
    Messages:
    21,634
    Likes Received:
    0
    Location:
    New Jersey / Georgia
    hmmm I think i found a new assistance exercise.
     
  14. KnuckleSangwich Brown Belt

    Joined:
    Oct 8, 2010
    Messages:
    2,582
    Likes Received:
    0
    +1 for sure. I have weak ass hamstrings/glutes so I am definitely going to work these in. Not to mention my hip mobility sucks ass, currently am having to stretch into getting to parallel on squats with a wider stance. Hopefully this is more common among new lifters and I'm not alone here.
     
  15. superking Poet — Traveler — Soldier of Fortune

    Joined:
    Sep 21, 2009
    Messages:
    6,746
    Likes Received:
    72
    Location:
    Levittown, PA
    I've been doing the hip thrusts since I made this thread. I like them a lot and they kick the shit out of my hamstrings and glutes. I started with 135 lbs. and do 5 sets of 10. Right now I'm up to 225 lbs.
     
  16. TwoFour Lowkick Orange Belt

    Joined:
    Aug 31, 2010
    Messages:
    345
    Likes Received:
    0
    ooohh Definitely going to implement these in my routine. My hamstrings suck


    There needs to be a jaw dropping emoticon
     
  17. AZ103 Brown Belt

    Joined:
    May 12, 2007
    Messages:
    3,331
    Likes Received:
    0
    Location:
    Arizona
    How much has it effected your squats and deads? Numbers then compared to numbers now would be pretty cool, if you don't mind sharing.
     
  18. superking Poet — Traveler — Soldier of Fortune

    Joined:
    Sep 21, 2009
    Messages:
    6,746
    Likes Received:
    72
    Location:
    Levittown, PA
    In August my deadlift max was 490 lbs. Two weeks ago I pulled 515 lbs. I haven't tested my squat max in a long while. Now, I don't know if these have for sure helped me pull that 515 lbs., but I'd like to think so.
     
  19. millasur Blue Belt

    Joined:
    Jan 9, 2008
    Messages:
    946
    Likes Received:
    0
    Location:
    South London, UK
    qft
     
  20. AZ103 Brown Belt

    Joined:
    May 12, 2007
    Messages:
    3,331
    Likes Received:
    0
    Location:
    Arizona
    I feel like it would have a lot more carry over to squatting, but you're so much stronger than me I should probably just shut the hell up haha.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.