The only thing worse than bailing out of a 250lb hip thrust? Bailing out of a 250lb thrust … only to drop the bar directly on top of your balls.

This nightmare gym scenario was an unfortunate reality for one gym bro, who headed to TikTok to document his tale of working out woe.

Though it’s unclear what type of exercise he had set out to complete, the bar and several weights resting on his hips as he sat on a gym bench, his attempt at doing even one rep quickly went south, the apparatus slipping from his hips and straight onto his nuts.

“Ahh!” he can be heard yelling as he tumbled to the floor, where he remained in a ball of pain for several moments after the crash before smacking his nose straight into the bar.

So take it from this pained lifter — the best gift to give the wannabe gym dude in your life this Christmas is a cup … and maybe some sessions with a personal trainer.