Author Topic: Hip thrust and glute science  (Read 9475 times)

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fast does lie

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Re: Hip thrust and glute science
« Reply #1 on: April 07, 2013, 06:41:13 pm »
-1
when you post an article that is like 10 pages or more, it is good to say somethign about it, unless you are confused and want others to tell u what it means, then you should just say that.
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Raptor

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Re: Hip thrust and glute science
« Reply #2 on: April 07, 2013, 07:01:43 pm »
+1
when you post an article that is like 10 pages or more, it is good to say somethign about it, unless you are confused and want others to tell u what it means, then you should just say that.


I am confused. Please tell me - what it means?

fast does lie

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Re: Hip thrust and glute science
« Reply #3 on: April 07, 2013, 08:06:58 pm »
-4
tldr

some cliffs and opinions might be nice
April 07, 2013, 08:06:58 pm - Hidden. Show this post.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LanceSTS

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Re: Hip thrust and glute science
« Reply #4 on: April 08, 2013, 01:04:45 am »
0
http://bretcontreras.com/hip-thrust-and-glute-science/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=Perhaps+My+Most+Scientific+Glute+%26+Hip+Thrust+Article+to+Date...

Nice, glad you posted it.

 Im kind of on the fence with using hip thrusts for hypertrophy though, the reverse hyper seems to do a much better job in that aspect.  It makes sense as it hits the glutes in the stretch as well as at the end range, where the hip thrust is limited to primarily the top.  To be honest I have never seen a very large increase in glute hypertrophy unless squats were present in the programming, and thats including online. Working shit in the stretch is where its at for hypertrophy imo.

 I will say that for activation purposes the hip thrust is great at getting people to use their glutes on things like cleans and snatches, as well as sprints/jumps.  I like 2 x 10 with a 2 second hold at the top, very light weight pre whatever activity you wish to see more glute driven movement on.
Relax.

Raptor

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Re: Hip thrust and glute science
« Reply #5 on: April 08, 2013, 04:24:23 am »
0
I think the hip thrust is more "available" than the reverse hyper. I have NEVER seen a reverse hyper machine in my life at any gym I ever went to.

arnoud

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Re: Hip thrust and glute science
« Reply #6 on: April 08, 2013, 01:40:01 pm »
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http://bretcontreras.com/hip-thrust-and-glute-science/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=Perhaps+My+Most+Scientific+Glute+%26+Hip+Thrust+Article+to+Date...

Nice, glad you posted it.

 Im kind of on the fence with using hip thrusts for hypertrophy though, the reverse hyper seems to do a much better job in that aspect.  It makes sense as it hits the glutes in the stretch as well as at the end range, where the hip thrust is limited to primarily the top.  To be honest I have never seen a very large increase in glute hypertrophy unless squats were present in the programming, and thats including online. Working shit in the stretch is where its at for hypertrophy imo.

 I will say that for activation purposes the hip thrust is great at getting people to use their glutes on things like cleans and snatches, as well as sprints/jumps.  I like 2 x 10 with a 2 second hold at the top, very light weight pre whatever activity you wish to see more glute driven movement on.

I'm in the midst of trying to increase my one leg vertical to at least something acceptable. Do you think the reverse hyper has a place Lance?

Raptor

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Re: Hip thrust and glute science
« Reply #7 on: April 08, 2013, 02:46:06 pm »
0
I'm thinking of doing everyday hip thrusts... they should have a good effect on my glute recruitment and who knows, maybe even strength and hypertrophy.

LanceSTS

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Re: Hip thrust and glute science
« Reply #8 on: April 08, 2013, 04:49:27 pm »
+3
http://bretcontreras.com/hip-thrust-and-glute-science/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=Perhaps+My+Most+Scientific+Glute+%26+Hip+Thrust+Article+to+Date...

Nice, glad you posted it.

 Im kind of on the fence with using hip thrusts for hypertrophy though, the reverse hyper seems to do a much better job in that aspect.  It makes sense as it hits the glutes in the stretch as well as at the end range, where the hip thrust is limited to primarily the top.  To be honest I have never seen a very large increase in glute hypertrophy unless squats were present in the programming, and thats including online. Working shit in the stretch is where its at for hypertrophy imo.

 I will say that for activation purposes the hip thrust is great at getting people to use their glutes on things like cleans and snatches, as well as sprints/jumps.  I like 2 x 10 with a 2 second hold at the top, very light weight pre whatever activity you wish to see more glute driven movement on.

I'm in the midst of trying to increase my one leg vertical to at least something acceptable. Do you think the reverse hyper has a place Lance?

absolutely, especially the single leg version.  I got a reactive version from a speed camp a long time ago where you hold one leg at the top, everything tensed to the maximum, then allow it to free fall half way down, catching and reversing right back up to the top.  That potentiates the shit out of single leg jumps, even for guys who usually collapse off one leg.  It seems to help override inhibitions in some manner, since the effect is so immediate.

fwiw, I think the key to single leg jumping is training the leg as more of a "lever", with a small knee flexion at the top. Things like single leg box squat (with the working leg far out in front requring a "pull" to stand), single leg hang clean (for force absorption overload), single leg reverse hyper and single leg ghr are the keys, with heavy single leg calf work thrown in. 

Things like lunges and step ups dont work as well imo since they train the legs more like a 2 leg version of the jump.  This is the reason I believe so many people have trouble with their single leg jumps, rather than training the leg as a lever, they train it as a folding mechanism like you would for a squat/2 leg vert.
Relax.

LanceSTS

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Re: Hip thrust and glute science
« Reply #9 on: April 08, 2013, 04:51:31 pm »
0
I'm thinking of doing everyday hip thrusts... they should have a good effect on my glute recruitment and who knows, maybe even strength and hypertrophy.

 Try it and see, I did a few sets prior to each workout for a while and noticed nothing in the way of hypertrophy, but definitely some higher levels of glute activation early on even in light sets of different exercises.
Relax.

Raptor

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Re: Hip thrust and glute science
« Reply #10 on: April 08, 2013, 05:27:45 pm »
0
I'm thinking of doing everyday hip thrusts... they should have a good effect on my glute recruitment and who knows, maybe even strength and hypertrophy.

 Try it and see, I did a few sets prior to each workout for a while and noticed nothing in the way of hypertrophy, but definitely some higher levels of glute activation early on even in light sets of different exercises.

You know it's weird but what you said some time ago sticked in my head (no, not that thing about the crow) - I was like "I'm a hamstring jumper etc etc etc" and you were like "then why don't you build stronger hamstrings" and I was like "yeah but I want these glutes blah blah blah"...

I think in a weird kind of way I want BEAST hamstrings... I feel like I use them the MOST of any other muscles and while that might not be optimal (I'd be better off using the glutes right)... having very strong hamstrings isn't a bad idea. Unfortunately I haven't found anything that works them really well (I don't want to do glute ham raises).

seifullaah73

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Re: Hip thrust and glute science
« Reply #11 on: April 08, 2013, 05:52:59 pm »
0
I'm thinking of doing everyday hip thrusts... they should have a good effect on my glute recruitment and who knows, maybe even strength and hypertrophy.

 Try it and see, I did a few sets prior to each workout for a while and noticed nothing in the way of hypertrophy, but definitely some higher levels of glute activation early on even in light sets of different exercises.

+1
I would agree with this, as i was very week in the glute activation department so i spent for about a half a year to a year on increasing glute activation pattern to help with my squat and i incorporate hip thrust but lying on the floor (glute bridges) which has helped and has helped a little in hypertrophy a little incorporating it with speed work.
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pelham32

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Re: Hip thrust and glute science
« Reply #12 on: April 08, 2013, 08:55:35 pm »
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Been doing single leg hip thrust with my back and my foot elevated around bench height  to end every leg session which is twice a week for about a month.. Definite notice in glute hypertrophy... I do high volume. Today I did a 1,2,3,4,5,6,7,8,9,10 ladder each leg plus a few more reps so like 60 reps each leg then after failure double leg with one leg negatives and a hold in the bottom position. I remember Kelly Bagget stating that if an athlete trained his glutes like a bodybuilder trained his biceps he wouldn't be far off the mark with training.

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windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

pelham32

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Re: Hip thrust and glute science
« Reply #13 on: April 08, 2013, 09:15:08 pm »
0
http://bretcontreras.com/hip-thrust-and-glute-science/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=Perhaps+My+Most+Scientific+Glute+%26+Hip+Thrust+Article+to+Date...

Nice, glad you posted it.

 Im kind of on the fence with using hip thrusts for hypertrophy though, the reverse hyper seems to do a much better job in that aspect.  It makes sense as it hits the glutes in the stretch as well as at the end range, where the hip thrust is limited to primarily the top.  To be honest I have never seen a very large increase in glute hypertrophy unless squats were present in the programming, and thats including online. Working shit in the stretch is where its at for hypertrophy imo.

 I will say that for activation purposes the hip thrust is great at getting people to use their glutes on things like cleans and snatches, as well as sprints/jumps.  I like 2 x 10 with a 2 second hold at the top, very light weight pre whatever activity you wish to see more glute driven movement on.

I'm in the midst of trying to increase my one leg vertical to at least something acceptable. Do you think the reverse hyper has a place Lance?

absolutely, especially the single leg version.  I got a reactive version from a speed camp a long time ago where you hold one leg at the top, everything tensed to the maximum, then allow it to free fall half way down, catching and reversing right back up to the top.  That potentiates the shit out of single leg jumps, even for guys who usually collapse off one leg.  It seems to help override inhibitions in some manner, since the effect is so immediate.

fwiw, I think the key to single leg jumping is training the leg as more of a "lever", with a small knee flexion at the top. Things like single leg box squat (with the working leg far out in front requring a "pull" to stand), single leg hang clean (for force absorption overload), single leg reverse hyper and single leg ghr are the keys, with heavy single leg calf work thrown in. 

Things like lunges and step ups dont work as well imo since they train the legs more like a 2 leg version of the jump.  This is the eason I believe so many people have trouble with their single leg jumps, rather than training the leg as a lever, they train it as a folding mechanism like you would for a squat/2 leg vert.

Interesting, I'm training my brother who is a single leg jumper. Right now I'm having him just develop on half squats (he's 6'6)and single leg hip thrust with a starting strength routine. How could I incorporate the single leg box squat and single leg power clean in? Keep the half squats or replace with single leg box squat?
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

arnoud

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Re: Hip thrust and glute science
« Reply #14 on: April 09, 2013, 12:51:14 am »
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http://bretcontreras.com/hip-thrust-and-glute-science/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=Perhaps+My+Most+Scientific+Glute+%26+Hip+Thrust+Article+to+Date...

Nice, glad you posted it.

 Im kind of on the fence with using hip thrusts for hypertrophy though, the reverse hyper seems to do a much better job in that aspect.  It makes sense as it hits the glutes in the stretch as well as at the end range, where the hip thrust is limited to primarily the top.  To be honest I have never seen a very large increase in glute hypertrophy unless squats were present in the programming, and thats including online. Working shit in the stretch is where its at for hypertrophy imo.

 I will say that for activation purposes the hip thrust is great at getting people to use their glutes on things like cleans and snatches, as well as sprints/jumps.  I like 2 x 10 with a 2 second hold at the top, very light weight pre whatever activity you wish to see more glute driven movement on.

I'm in the midst of trying to increase my one leg vertical to at least something acceptable. Do you think the reverse hyper has a place Lance?

absolutely, especially the single leg version.  I got a reactive version from a speed camp a long time ago where you hold one leg at the top, everything tensed to the maximum, then allow it to free fall half way down, catching and reversing right back up to the top.  That potentiates the shit out of single leg jumps, even for guys who usually collapse off one leg.  It seems to help override inhibitions in some manner, since the effect is so immediate.

fwiw, I think the key to single leg jumping is training the leg as more of a "lever", with a small knee flexion at the top. Things like single leg box squat (with the working leg far out in front requring a "pull" to stand), single leg hang clean (for force absorption overload), single leg reverse hyper and single leg ghr are the keys, with heavy single leg calf work thrown in. 

Things like lunges and step ups dont work as well imo since they train the legs more like a 2 leg version of the jump.  This is the reason I believe so many people have trouble with their single leg jumps, rather than training the leg as a lever, they train it as a folding mechanism like you would for a squat/2 leg vert.

Thanks, I'll give those a shot. One leg glute hams? Sounds tough!