Dr. Bret Contreras

Get to where you can do 315 reps.

for 20 reps.

If you don't like high reps, do 405 for 10 reps.

Trust me, you will notice some improvements if you control the weight through the full range of motion.

That's very simple, actionable advice.

the pelvis.

So the bar, for some people, you just keep the bar right above the pubic bone and it stays right there throughout the whole range of motion.

Probably 66% of people can do it that way.

If you have a type of hip anatomy where your pelvis is off to the side where the

When the bar is right above your pubic bone, it's going to be hitting your pelvic bones.

Then it's excruciatingly painful.

For those people, they push it forward as they come up.

So what happens is probably one-third of my clients, as they rise up, they push the bar up onto their upper thighs.

That's what my women do.

The men tend to keep it above the pubic bone.

We have different pelvic anatomies, and so I can get people to do it comfortably.

It takes time, though.

Everyone can do it.

Every client I've had can do hip thrusts.

You learn to keep the bar right there in place.