by Bret Contreras April 07, 2014
Crossfit is undeniably one of the biggest trends in the fitness industry at the moment. In just a few short years, it has acquired a large influence over the way that coaches carry out strength and conditioning.
One of the central tenets of CrossFit is that their approach is the best way of achieving elite-level results. But very few CrossFit WoDs (workouts of the day) include specific gluteus maximus exercises, like hip thrusts, barbell glute bridges, pull-throughs or horizontal back extensions. While they do tend to perform sled pushes and American-style kettlebell swings, it’s just not the same, not by a long-shot. When I started integrating specific glute work into my training, my clients immediately saw huge results in terms of glute development, strength, and power.
This means that following the standard CrossFit template will not lead to optimal improvements in the ability to generate force and power horizontally. We need to be able to generate force and power horizontally when sprinting or when pushing opponents out of the way during sport. It also means that CrossFit leaves large glute strength and muscle mass increases on the table. Glute strength and muscle mass are very helpful when moving in vertical, lateral, and torsional directions in addition to horizontal directions. Finally, there’s a psychological edge that is achieved when glute development is at an all-time high, which I think would be warmly welcomed by CrossFitters worldwide.
To help put this right, I’ve written a CrossFit-style Glute WoD and my colleagues over have written one too. Scott from Metal Rhino kindly agreed to film them (that’s him in both videos, suffering mightily). Here they are:
Barbell glute bridge – 100kg males / 60 kgs females
Sumo walks – mini-band
3 rounds of 20 seconds / 20 reps / 20 reps for time
Hip thrust – 100kg males / 60kg females
Heavy RKC-style kettlebell swing – 32kg males / 20kg females
3 supersets without rest – 21 / 15 / 9 reps for time
Please give these Glute WoD’s a try and let me know what you think.
The Hip Thruster is the best way to do the hip thrust – stable and versatile!
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by Bret Contreras August 17, 2017
The results are in: Going 5 weeks without any lower body barbell training (I did smith machine squats, lever machine squats, smith machine good mornings, lever machine good mornings, hammer...
The post The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength: The Results appeared first on Bret Contreras.
by Bret Contreras July 07, 2017
I’ve decided to conduct a little experiment on myself. For no good reason aside from curiosity and pure passion for strength training science, I am going to perform zero barbell...
The post The No Barbell Experiment on Squat and Deadlift and Hip Thrust Strength appeared first on Bret Contreras.
by Bret Contreras May 03, 2017
Huge props BJ Gaddour, Fitness Director for Men’s Health, for choosing me to host the Men’s Health Glute Project. Here I presented my top 10 exercises for building and strengthening the glutes. The Men’s Health...
The post Men’s Health Glute Project: Top Ten Glute Building Exercises appeared first on Bret Contreras.
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