Weighted Hip Thrusts, Let's Dive In

This is the "Weighted Hip Thrust"

The Weighted Hip Thrust is to be avoided, as a rule of thumb. Of course, there are exceptions...

• My biggest caveat is if, a BIG IF, you are under the supervision of a highly-qualified personal trainer or highly educated sport performance coach. 
• Their expertise should be extensive and... Elite!
• OR, you're extremely well versed in this move and you have exceptional body awareness.
• Of course, body weight hip thrusts, or bridges, are EXCELLENT exercises and EVERYONE should do them.

Forces travel through the pelvis in very particular ways. In anatomy & physiology, structure ALWAYS governs function. Below is a sampling of pics that demonstrate how forces travel through the pelvis.



Use your imagination and compare the force-pics to the pic at the top of this post. Do you see what I see? There is NO similarity to how forces travel through the pelvis, for which the pelvis is designed (structure governs function), and placing a weight on the anterior (front) of the pelvis and thrusting forward. From my perspective, this exercise is "circus, not purpose" driven. It looks "shiny", different and "hip" (pun intended), but it works the body against its natural design.

Unfortunately, this plagues the fitness world. Everyday in every gym or on television, you will see "circus, not purpose" exercises. Whether from boredom, lack of knowledge, or g-d knows what else, people see an exercise that "looks cool" and will attempt it. The worst thing is if they like it or if it works, because then they will continue to do the exercise. All the while, reinforcing abhorrent movement patterns, time-and-time again.

I am a firm believer in exercises that are applicable in the "real-world". This applies to everyone and is different for everyone. Bodybuilders are sculpting there body into works of art, so they are an outlier. The surfer has different needs from the baseball player. The hockey player differs in how they use their body from the sprinter. The desk-jockey has different needs then the E.R. nurse. The workouts for each of these, and all of those I've not mentioned, differs due to the demands of life. Your workouts should be designed for the needs of your body. Canned workouts, strictly adhering to books/videos, or adopting exercises because it's "new-shiny-cool" will lead you to a potentially injurious place.

Weighted hip thrusts are but one of many workouts for which I disagree. There are trainers, at least 2 that I've come across, that have built immense financial wealth by promoting this exercise, among others. They are wrong. They have not done the research, nor put in the critical thought toward the weighted hip thrust. They're merely exploited its growing popularity to amass "followers" on social media and money.

Workout according to your needs. If you need help, hire a personal trainer or join a sport performance center's adult classes... Or contact Coach Brian Barry at Linked Athletics Sport Performance Center (www.linkedathletics.com). Email him and he can help guide you or even put together remote workouts. Your individual needs must be met by your exercise program, as well as, the exercises within your workouts.

Thank you for reading my opinion piece,

DocBDC