The main lift.
After a great video from Bret Conteras the other week it’s had me thinking for a while what it takes to be in your gym program and to constitute as a main lift.
Oh, I should probably make myself clear, or as close to clear as possible. If you are a Powerlifter the squat, bench and deadlifts are the main lifts for you sport. If you are in Strongman, some kind of farmers carry and stone lift will be a main lift. So, what about everyone else? Everyone who wants to look good naked, feel athletic and not like the tin man trying to take part in a his first yoga class.
Probably more Mr. Stretch’s thing.
Bret made a great argument in this video for why the hip thrust is a main lift.
So what does this mean for you, or that guys and girls that asked me what exercises he should be doing. Well without knowing injury history, personal preference and skill around certain movements (and I’m going to assume you can do anything here) I want you take into consideration a few things. Pick something that fits that description and get really, really, reaaalllllly good at that thing. Results follow. You’re welcome.
Now let’s take a look at;
-What is your main goal, fat loss, toning strength, speed. Helps narrow down
-Do you like doing said movement (now I get some people don’t like exercise all together so maybe this one can be looked past)
-Can you progress that movement within the 8-20 rep range. Donkey kick backs can be great but lack overall progression, soz.
-Do you have access to do this thing regularly. Seem obvious but if the only time you can train chest on Monday and you want to bench and only have 45 minutes to do it between 6-7 you can find you don’t have access to any bench. Ever, in any gym. Until Winter has come again.
-Can you feel it in intended areas. Now this is a rabbit whole but if you feel a squat mainly in your lower back then for now it might be wise to choose a different exercise.
So you’ve something from that list and we’re going to look at the Glutes, the bum, your peach. Okay, getting weird.
-Main goal, bigger more toned butt.
-What do you like, not lunges. They hurt the knees. Hip thrusts and deadlifts. Cool.
-Progressable, now a word. Yup and yup
-Regular access- yup
-Feels, deadlifts hurt your elbows. So for now, nope.
Okay so looking at this, to create your dream behind a main lift/exercise/movement will be the hip thrust. Sweet. Do that thing 1-3 times per week. Somewhere between 8-20 reps for 2-5 sets and sprinkle in so extra stuff afterwards. Eg.
Day 1-
Hip Thrusts 4x8
Single leg, leg press 2x15
Hip Abductors 2x45 seconds
Day 2-
Hip Thrust 1x12, 2x20
Lying leg curl 4x 10
Bike sprint 6x 10 seconds/ 50 seconds rest
Done. Do this for multiple weeks and progress in weight and reps and reap rewards.