Author Topic: Hip thrust and glute science  (Read 6465 times)

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Raptor

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Re: Hip thrust and glute science
« Reply #30 on: May 11, 2013, 07:17:37 pm »
0
I actually do straight-leg locked knees deadlifts.

TKXII

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Re: Hip thrust and glute science
« Reply #31 on: May 11, 2013, 09:20:25 pm »
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I actually do straight-leg locked knees deadlifts.

it's probably strengthens the hamstrings to beast level, but definitely carries risks.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Raptor

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Re: Hip thrust and glute science
« Reply #32 on: May 12, 2013, 06:01:12 am »
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What risk?

Even when I walk I walk pretty straight legged... I look very weird vs the rest of the people... I've always been hamstring dominant in everything and that translated into weak quads.

seifullaah73

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Re: Hip thrust and glute science
« Reply #33 on: May 12, 2013, 08:38:05 am »
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I definitely should try the single leg hypers and incorporate in to my training if it really is effective on the hamstring.
I also do RDL's so would be a good complimentary exercise to try and see how it goes.
 :headbang:
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: Hip thrust and glute science
« Reply #34 on: May 12, 2013, 08:39:25 am »
0
What risk?

Even when I walk I walk pretty straight legged... I look very weird vs the rest of the people... I've always been hamstring dominant in everything and that translated into weak quads.

I had the problem of being hamstring/hip flexor dominant because i had this thinking that because over developed quads was bad all i concentrated was on the hamstring and now i realize my mistake and am starting to incorporate quad work such as squats to parallel.

----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: Hip thrust and glute science
« Reply #35 on: May 12, 2013, 02:56:39 pm »
0
Try going beyond parallel, the quads actually activate more with better depth.

seifullaah73

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Re: Hip thrust and glute science
« Reply #36 on: May 12, 2013, 03:23:54 pm »
0
Try going beyond parallel, the quads actually activate more with better depth.

That's scary territory,  :ninja:, It might make it harder to get back up.
Will try anyways, am currently where my hip crease line goes in line with my knee.

I just hope i don't stall at the bottom.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: Hip thrust and glute science
« Reply #37 on: May 12, 2013, 03:53:12 pm »
0
Um... how about using a weight you can control? How's that for an idea?

seifullaah73

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Re: Hip thrust and glute science
« Reply #38 on: May 13, 2013, 03:46:30 pm »
0
EDIT: I didn't explain myself well.

I can go down as far as i want at the initial weight, but i have this fear of maybe not being able to do the same thing when i add more weight to the bar.
if you get what i mean, i think its fear of stalling at a certain weight after some progress.
« Last Edit: May 14, 2013, 12:42:20 pm by seifullaah73 »
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: Hip thrust and glute science
« Reply #39 on: May 13, 2013, 04:56:43 pm »
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I... I just don't...

LBSS

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Re: Hip thrust and glute science
« Reply #40 on: May 13, 2013, 05:17:07 pm »
0
I... I just don't...

come on now, you've been around long enough, he's been around long enough. in the words of my friend jimmy, of beast skills fame: you can't heal the world. let it go.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag