Author Topic: Hip thrusts  (Read 3392 times)

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Raptor

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Hip thrusts
« on: February 20, 2012, 05:40:29 pm »
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Hey Lance, what's your opinion on hip thrusts (as an assistance exercise)?

I plan on starting to do a 3x12-20 protocol of hip thrusts... I have neglected them and I want to see what's going to happen...

What's your experience with them? Ever used them with the people you train? Any observations? I'm going to do 1&1/2 squats (full to parallel 3 times) since you mentioned them a while ago and hip thrusts.

Basically this:

full squat 2x4
1&1/2 squat 2x3 (2x9 really)
hip thrusts 3x20

Does it look good to you in terms of glute&VMO development/focus?

LanceSTS

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Re: Hip thrusts
« Reply #1 on: February 21, 2012, 07:26:02 am »
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  I like them as an activation type exercise, I just rarely use them for anything else unless its the single leg version and ill explain why. 

  First, I have had 130 lb females that can come in and use 225 for reps the first time they did the exercise, to get a decent training effect that would put most the strong guys using in excess of 400lbs or so, and its not easy to set that up nor is it very efficient use of time imo. The single leg version is much more reasonable in most these cases.  The bottom of the range of motion is where most of the magic happens (stretch position), and unless you elevate both your feet and shoulders, you really dont get much work in that range with the hip thrust.  Even elevated, in the bottom of the rom the glutes arent really pushing UP against gravity, its more of a back, and up.  I feel like I gave the exercise a fair shake and just didnt really get much from it, reverse hypers, ghrs done right, rdls, even kettlebell swings were more effective imo.

  All that being said, its a great way to prime the glutes and the hip hinge movement pattern for another exercise or event like a broad jump, and prior to snatching or cleaning we do them in the warm up sometimes.  If you have trouble getting the hips into the lift, doing a few sets of hip thrusts first is a great teaching tool and can help a lot. Good luck with them, Ill be interested to see what differences you notice after you implement them for a while.
Relax.

Raptor

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Re: Hip thrusts
« Reply #2 on: February 21, 2012, 10:37:52 am »
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Right, thanks.

I did them today and they were hard with 60 kg. I couldn't achieve hip hyperextension on all the reps. It should come as no surprise since I'm so quad dominant. I also have the tendency to get up on my toes when doing the hip thrusts. I have to think to stay on my heels.

The problems is that I'm in anterior tilt and can hardly get any hip hiperextension to be honest. Will do bodyweight hip thrusts the next time and work on really really hip hiperextend.

undoubtable

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Re: Hip thrusts
« Reply #3 on: February 21, 2012, 03:07:00 pm »
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I do them for activation and recovery. Before and after a workout, I foam roll my back then do the hip thrust. It seems to work well, I haven't had back pain in a while and hip involvement in the lifts seems to be improving.

When I try the hip thrust with weight I run into the problem of having pain in my hip flexors for the next few days. Not sure how this can be avoided, even did them with the pad and the pain was still there. I dropped them for this reason. Not sure if this is a problem you might run into...
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Squat 340x3               Power clean 265

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Raptor

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Re: Hip thrusts
« Reply #4 on: February 21, 2012, 03:12:58 pm »
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They sure hurt like hell even with two aerobic mats wrapped around the bar and only 60 kg on the bar.

Raptor

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Re: Hip thrusts
« Reply #5 on: February 21, 2012, 05:02:28 pm »
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I think I won't benefit too much from them to be honest because I'm not able to finish in a hip hyperextended position in the first place, no even without a barbell over me. My anterior tilt is very pronounced so I'm not able to finish in a hyperextended position.

Any idea on how to improve on that? (other than hip flexor stretches that never worked)

Lower abdominal work? (hard to grasp that since the abs are a single muscle - and I'm talking about the rectus abdominis here)

What should be the focus in terms of specific exercises? Would ab wheel rollouts be good for strengthening the abs for anterior pelvic tilt correction purposes?

LanceSTS

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Re: Hip thrusts
« Reply #6 on: February 21, 2012, 06:37:25 pm »
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I think I won't benefit too much from them to be honest because I'm not able to finish in a hip hyperextended position in the first place, no even without a barbell over me. My anterior tilt is very pronounced so I'm not able to finish in a hyperextended position.

Any idea on how to improve on that? (other than hip flexor stretches that never worked)

Lower abdominal work? (hard to grasp that since the abs are a single muscle - and I'm talking about the rectus abdominis here)

What should be the focus in terms of specific exercises? Would ab wheel rollouts be good for strengthening the abs for anterior pelvic tilt correction purposes?

 The main thing is to make sure youre actually extending the hip with the glutes and not using the low back instead, which is often the case in the hip thrust when guys are not getting into full hyper extension.  You can arch the low back harder and harder, and while the bar will rise, youll never really get to the "top", and the glutes will be almost relaxed.  Actively flex the abdominals as youre doing the exercise, almost like youre pulling youre pulling your belly button down and your glutes up to meet.  But then again, I agree with your analysis of the exercise there, and doing it with bodyweight is sufficient for the purpose of motor learning and activation. 
Relax.

Raptor

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Re: Hip thrusts
« Reply #7 on: February 22, 2012, 05:57:03 am »
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Yeah I'll also do leg raising work. I did that test where you lie on your back and lower the legs from perpendicular all the way to the floor while trying to keep the lower back flat, pushing into the ground. I couldn't go all the way through which shows some ab weakness (there was some space starting to form between my lowerback and the floor when I got to a few inches away from the ground with the feet).