dichotomy Posted July 2, 2016 Share Posted July 2, 2016 I recently changed my weight lifting routines to better align with my MMA training. I added hip thrusts. Right now pretty simple - Swiss ball holding a 45 plate, but I will move to a bar and plates soon. I really like the results and they seem to help with other stuff. Link to post Share on other sites
Emilia Posted July 3, 2016 Share Posted July 3, 2016 Try to move away from the swiss ball dichotomy please and use a bench. https://www.t-nation.com/training/tip-do-hip-thrusts-for-better-glutes But no I don't like them, just the whole padding and balancing thing I find awkward. Link to post Share on other sites
introverted1 Posted July 10, 2016 Share Posted July 10, 2016 Love 'em! Although I do get some funny looks in the gym. 2 Link to post Share on other sites
Author dichotomy Posted July 11, 2016 Author Share Posted July 11, 2016 (edited) Try to move away from the swiss ball dichotomy please and use a bench. https://www.t-nation.com/training/tip-do-hip-thrusts-for-better-glutes But no I don't like them, just the whole padding and balancing thing I find awkward. The bench at this point is awkward/uncomfortable for me. Mainly I think because its height and hard surface. From that I see swiss balls are a good start place - mostly without weights from all the videos I watched. But I am just holding a plate on my stomach for now and it feels very comfortable. Is there some issue I am missing with the Swiss ball hip thrusts ? Perhaps danger of stability with heavy weights ? Or rupture ? Besides their direct benefit to MMA - specifically BJJ, I am finding them building some nice glute and ham's and secondarily helping my lower back stability. Also engima32 they do seem to help with... um... other hip thrusts. Besides an expensive thrust bench sold by Bret C, I am looking into a "aerobic step" module with extensions as a low bench substitute when I move to the bar for heavier weights. I already have a very heavy bar pad to reduce any pressure issues with placing the bar across my hips. Edited July 11, 2016 by dichotomy 1 Link to post Share on other sites
Emilia Posted July 11, 2016 Share Posted July 11, 2016 Is it still uncomfortable if you make sure you brace your core? Yes I think any form of swiss ball exercise is bad for your back. Link to post Share on other sites
lana-banana Posted July 12, 2016 Share Posted July 12, 2016 I love 'em for the same reason I love Roman chair back extensions. Amazing results without putting stress on your knees (a huge bonus in my book!). 2 Link to post Share on other sites
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