Training Guide

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Master Your Gear

You’ve got the tools. We’ve got the guides. This official Hip Thrust Belt Tutorial is designed to unlock your strongest self, one rep at a time. Start with the perfect fit, then choose your workout.

First Things First: Dial In Your Perfect Fit

4-Way Adjustable Width System Guide

The 4-Way Adjustable Width System

Learn how to create the perfect space for any weight.

Choose Your Workout

Click on any workout below to watch the instant video guide.

Tutorial for Mode 1: Max Stability

Mode 1: Max Stability

with Waist Strap
Tutorial for Mode 2: Full Freedom

Mode 2: Full Freedom

No Waist Strap
Tutorial for Mode 3: Weighted Dips

Mode 3: Weighted Dips

Heavy-Duty Harness

Pro-Tips for a Safe & Effective Workout

  • Check your form. Always perform exercises in a slow, controlled manner.
  • Start light. Master the movement before progressing to heavier weights.
  • Secure your gear. Double-check that all carabiners are fully closed before each set.
  • Listen to your body. Stop if you feel any sharp pain and focus on quality reps.

We’re Here to Help

This is a fantastic question and the key is our 4-Way Adjustable Width System, which you can master in the first video on this page. By using the different loops to adjust the width, you create a snug ‘hammock’ for your dumbbells, preventing them from sliding and allowing you to focus purely on your form and power.

Your comfort is critical, and this issue is almost always solved with two simple checks. First, ensure the thickest part of the padding is centered directly on your hip bones. Second, use the ‘4-Way System’ (see the first video) to give the weights enough space so they rest on the straps, not directly on you. The padding is there to protect you, and the adjustable straps are there to hold the weight.

We designed it to be versatile, but getting started is easy! Just focus on these two steps: 1. Watch the ‘Perfect Fit’ video above to see how to adjust the width for your weights. 2. Watch the ‘Mode 2: Full Freedom’ video. This is the simplest setup and perfect for getting a feel for the belt. Master that, and the other modes will be a breeze!

For this, the long Waist Stability Strap (the one with the metal buckle) is essential. Before attaching any weight, thread this strap through the side loops of the main belt and buckle it securely around your waist. This anchors the entire system, preventing it from riding up and giving you a stable, confident lift every time. This is a key step for Mode 3!

Your safety is our priority. Our carabiners are solid steel. The key to comfort is to make sure the carabiner gates (the opening part) are facing outward, away from your body when you connect them. This ensures the smooth, solid side is what’s near you, preventing any pressure points. Always do a quick visual check to ensure they are fully closed before lifting.

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Hip Thrust Belt Tutorials
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