The Glute Bridge is an exercise that I can see doing for years to come and will give me huge glutes which is my missing piece. If Bret Contreras’ research is correct of course.
That being said, if I have it right over my hip bone I am in immense pain since there is very little fat there. I have a back pad on the middle of the bar but it still is basically 300 pounds on bone. If I move it up onto my abs I worry about the glutes not getting isolated as much.
What should I do/buy? A special thick bar pad? I enjoy the exercise and am doing about 300 pounds for 12 reps and am hoping to build up to 500 lbs but obviously I cant reach that goal with the current pain.
Bret recommends a really fat thick pad for them, I forget what the brand is called. Something with an ‘H’ I think. I’ve tried it on a regular bar pad, with a towel around it, and it still doesn’t suffice.
Keep the bar in your (supinated) hands and put your hands on your hips. Pain free sets with 335. I wear gloves though, because of the cold. (Training outdoors in Sweden this time of year.)
I do, however, experience pain in my hip bone when flexing my glutes. Anyone else? Problem started when I started doing glute bridges and has gone away now that I haven’t done them for a while. (There’s snow on the ground, no clean space to do them.)
That thick pad would be nice. I use a regular pussy pad and it hurts, but I’m still able to tolerate the pain with well over 400 pounds. I put the bar right about at the crease like one of the poster above described, which is right about where Bret appears to have it in the Glute Thrust video.
If your gym has more than one pad you could try two of them.
