Abs & Core Bodyweight Exercise Bodyweight TV Flexibility & Mobility Pull Ups Strength

Suspension Training — Inverted Hip Thrust

Written by shapeshifter

Upside Down Right Thick…

I haven’t been to a Dairy Queen restaurant in over a decade, but I used to LOVE the double Reece’s Pieces Blizzard. I’m not even sure if they still do this, but I’d also get a real kick out of the way they served up a Blizzard, flipping it over and muttering, “Upside Down Right Thick…”

Maybe I should call today’s exercise The Blizzard. Sounds a lot cooler than Inverted Hip Thrust…

But no matter how you spin it (or should I say flip it over), this is a fantastic full body exercise that adds variety, fun and skill to your bodyweight workouts. It uses suspension training gear such as the Jungle Gym XT or gymnastics rings. It doesn’t really work on a TRX though, since you need to be able to separate the attachment points of your suspension set-up.

Although the beauty of the exercise is in the skillful integration of full body strength, some of the specific side benefits include muscular development of the biceps and back, serious core strength and coordination, grip strength, glute activation and even bigger calf muscles if you give yourself a bounce at the bottom of the movement.

Once you’ve watched the video, we’ll go through some of the important cues you’ll need to keep in mind.

Before you even THINK about trying this movement, make sure you’re totally comfortable holding an inverted position on your suspension training gear. Until you can hang out upside down for a while, don’t go any further.

Once you’re solid in that inverted position, you can start hooking your feet onto the straps of your gear, but don’t project the hips yet. Just practice moving from the start of the movement — feet down — to the hooked position.

Only once you can nail that hooked position EVERY time can you start projecting the hips. To do so, squeeze the glutes and drive the hips towards the back wall, over your head. Hold the thrust for a second or two and then fold at the hips to drop out of the inverted position and back to the start.

If you haven’t done any suspension training, save this for later. Work on the basics first and get comfortable with the equipment. Suspension gear adds an element of instability to your training which is very beneficial, but requires some adaptation. Most suspension training equipment comes with a primer of basic movements. The Jungle Gym XT (our favourite gear by far), actually comes with an excellent DVD course to get you started.

Have fun with that. Let us know in the comments if you have your own favourite exercises on suspension training gear. And as always, if you have any questions let us know.

About the author



  • that looks like fun. you know the Jungle Gym XT has plastic buckles right. they say carbon fibre, but they look like plastic to me. i would feel safer on my rings with metal buckles. ok, enough of the disclaimer, i’m off to try some! thanks, and be safe!

    • Hey Eric,
      Don’t be too quick to judge… 🙂
      From my research, the JGxt has rock solid components. And all the bits and pieces certainly have that substantial and sturdy feel.
      Also, the ONLY suspension training gear failure I’ve ever heard of (from several different sources) is the metal buckles on popular gym rings…
      So be careful dude! 🙂

  • Adam – Tried to view the YOU TUBE video, but could not! Kept on being told that there was ‘an error’. Any way you can send this as an attachment?

    • Hi Bob,
      No, the file is several hundred MB. Make sure you have all the relevant plugins installed in your browser. You can probably find out on Youtube (or with a Google search) what the problem might be.

  • Adam, Ryan, I just want to say that I keep on coming back to this website and for such selfish reasons, the continue evolving of my ‘game’, the art of movement and exercise. Your stuff is first class and innovative and I’ve watched you guys continually improve and expand your arsenal over the past 5 years with respect for your effort and resulting product. The great thing is that I find what your conveying to us much in rapport with what I see exercise/fitness/movement should be. I, therefore, actually go out and do the exercises you share with us. And my body (and all the ensuing parts; mind, soul, cajones which train-hitch along for the ride with the body) thanks you for the continuing exploration of potential.

  • Jerry – I’m sorry, but I had to modify your post…
    We agree that Jungle Gym XT is a solid product.
    But we don’t believe in trash talking other companies or brands. We don’t mind if you bring up specific concerns relative to the safety or effectiveness of a piece of equipment. But general bashing isn’t cool, even if it’s a brand that we don’t support as a company (which is the case for the brand you were referring to).

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.