♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Hey folk I'm Bob Schrupp physical therapists.
- Brad Heineck physical therapists.
- And we are the most famous physical therapist
on the internet.
- In our opinion, of course Bob.
- I feel like you like that on green acres.
You remember that dah, dah, dah, dah, dun dun.
- We could get a Pitchfork in here.
- Okay. We're gonna talk about today
the undisputed number one butt shaping
and strengthening exercise.
This is blue trained by our world expert.
I think the sky qualifies,
because I saw this book
and it was a wall street journal bestseller.
I'm like, well, it's called the "Glute Lab."
And I thought this is going to be, you know
the art and science of strength and physique training.
So I thought it was going to be a lot of exercises
for the whole body. - Right. Sure.
- But no, this is about glutes.
This is about your butt.
And this is 600 pages.
And this guy did his PhD.
His name is,
Let me get it right,
Bret Contreras. - Oh yeah.
- So he's the glute guy.
- His middle name is probably glute.
(bob laughs)
Just kidding.
- So he invented this exercise.
He believes there's other people that claim they did,
but he says there's no documentation they did it.
So he's the first one that came up with this.
It's interesting, Brad.
My son sent me a picture of him doing this.
It was like a couple of years ago.
"What's he doing?"
I'm like.
And then he was saying he was doing as much weight
as the rock was doing.
You know the Rock the actor? - Yeah.
The guy with the bald head.
Is he bald head?
Mostly bald. - Shaved I believe.
- Yeah. Whatever.
- Okay. So we're gonna go to this exercise.
It's basically called barbell hip thrusts.
But you can do it different ways with resistance tool.
He does it off of a bench.
There's also a piece of machinery made for it now.
- Sure. Right.
- But we're going to show you ways to do this
on your own at home.
Maybe using a barbell or brands.
- Bob I don't want to interrupt.
- Oh, by the way, if you're new to town.
- Sorry about that. - By the way,
the good thing guy was getting on a roll here.
By the way, if you're new to our channel
please take a second to subscribe to us.
Please, please.
(both laugh)
Brad throw me off.
We're going to go to bobandbrad.com
because we're always giving something away.
Go to the giveaway section. - That's right.
- It'll also be at Facebook.
It will be pinned at the top of the page.
And we'll talk about
what we're giving away in just a second.
Go to Instagram or Twitter
or tick doc for a 60 second version of our program.
- That's right. - We're giving away,
a thermotex far infrared heating system.
This is awesome.
So this is just, you know
penetrates much deeper than regular heat.
It goes 2.36 inches. - That's right.
- And it works well for almost the entire body.
- The back, the knee,
your knee, your hip, ankle.
- It's really a good for the back.
Cause he put it in your chair
and you just every night you flip it on
and you get that basically your treatment.
So, all right.
- All right. Let's carry on.
- So as I was saying,
he invented this
and there's a lot of different ways to do it.
I'm gonna show you first the barbell way.
Now this,
I am not expert at this by any means, Brad.
I just what he had in the book.
So basically he takes a full barbell
with a 45 pound barbell.
And you bring it up,
might start with just a barbell
because you've never done this before.
And he lifts it up
and he sits down on the bench.
And Brad's going to hold this bench.
If you have a bench you gotta make sure it's secured up
against the wall or somehow a secured.
- A good solid bench.
- So he basically,
the bars padded right here, Brad.
And this does look obscene.
I know there's no way.
- Well, that depends on the eye of the beholder.
- Well, I think they're all gonna behold it.
So you slide down like this
you take a pressure on them.
And get a good posture.
And you're basically gonna do this, hip thrusts.
- I can see that definitely works on the glutes.
- Yeah. And supposedly again
he's done multiple research projects on this
and this is the number one way to strengthen the glute.
I feel especially if you dip way down Brad,
like this.
Oh my gosh. - Oh my gosh. That's right.
- The big thing you have to do with all these exercises
you really want to squeeze the buttock together.
Brad, what's your saying there?
Oh, we have, - A quarter?
- Right. I mean therapist had been teaching glute exercises
like this for years,
doing bridging even in a hospital bed.
And you say well to get the person
to make sure they tighten their glutes maximally,
is imagine there's a quarter between your buttocks cheeks
and you're trying to keep it there.
Employed a sinks tighten up done.
- Yeah. That would do it.
- I mean, you got to have a sense of humor about that.
- Yeah, exactly.
- It works. - And visuals help people.
So the other thing that I saw this weighted bag,
it's called the garage fit.
And we actually did a review on it
on the Bob and Brad crew.
Maybe we'll put a link on that below.
Basically a heavy duty bag that you can put sand in it.
- Well, there's sand bags into that come with it.
- Oh, there is. I didn't know that.
- And they can vary the weight.
It comes with up to a maximum of 75 variable bags.
You put them in one at a time.
So this one has 75 pounds on it with multiple handles.
It's a nice option.
So you don't have to buy a bar if you don't want.
- It seems like to me
it'd be almost a little more comfortable,
you know, going to cost.
- I think we should try it.
We'll demonstrate that.
- I'll try it flat.
- I don't have a problem with that.
(Bob laughs)
- All right, Brad,
you're gonna bring it over?
Yeah. So we're going to do like bridging,
you do this on a floor.
- Yeah. You do this on a floor.
- You're not gonna do this on a bed.
- Also you're not getting quite the full range
when you bridged from the floor.
You know, you're not getting the,
I can feel that it's not working as hard
as if you would be leaning up against the bench.
I also think you can do it on a bed,
to be honest with you. - Yeah. I suppose.
- I did it.
I mean it actually worked pretty good.
- What if you sink into the bed a little bit?
- That's funny. I just started to feel it.
It is working.
Brad, do you mind taking this off?
- This is a nice,
I mean, this is for the 30 year old.
- You can also do it with a kettlebell.
You know, you can put this in place.
I don't think we need to show that Brad, do you?
- Down there?
- If you want to, go ahead.
- Well, you know,
I mean, cause these are typically for young people,
or people who are very active.
- This is what a bench would be.
It would be about this high.
- So you could just take a good solid stool at home.
But you're gonna need something cushy.
We've got a peak stress pad on it.
- It had to be really solid, Brad though.
I want to make sure nobody gets hurt here.
- Use your best judgment and do it.
- I would say a bench.
- All right. We won't show this.
We will stay safe. - That's probably a good idea.
- I mean, I would do it,
but I always live on the edge.
- So the final thing
is we're going to show you how to do it
with the Bob and Brad wall anchor and bats.
And that actually works quite well.
- Yeah, this does.
It's one of those things you don't have to buy a bench.
- You absolutely get the wall anchors
and you get the bands,
and you're going to get placed here.
And I actually had to do the, you know
I started doing these
and you can't do them every day,
cause it it'll get sore.
So basically I'm grabbing my hands,
my palms are forward,
and I'm lifting and squeezing the butt.
- Look at this back pasture.
That's critical.
You gotta keep it.
- Yeah, you gotta really keep good posture.
- And then it's the same thing you cycle out.
- You think about squeezing the but.
- Yeah, you are thinking of those glutes together tight.
This one's in the book too., you said?
- Yeah. And also, you know,
the thing is about this is as you get up here,
the resistance gets worse.
- Well better. - Better. Yeah, better.
- More difficult. - More difficult.
- Which is what you want
because you have a better advantage at that point.
- You're really squeezing away there.
- So that's wonderful.
- So that's it.
In a nutshell, Brad,
the one simple exercises we promised
and we guaranteed it and we delivered.
- Right. So that's gonna help shape
and form that gluteus maximus to what your,
- What your desires are. - Exactly.
- All right.
Thanks for watching.