Nothing but the Hips

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What do Squat and Deadlift have in common? They both rely on the power generation with a vertical tibia and the primary movement has to be generated with the posterior chain which includes the glutes.

As a matter of facts, the glutes are involved in all the lower body movements requiring power and strength, like sprinting, jumping, squatting and deadlifting. Mainly composed by slow twitch fibers, a 20% by intermediate fibers and a 30% by fast twitch fibers, Glutes have the function to extra-rotate, abduct/adduct the femur, and to extend the hips. They are the biggest and strongest muscles of the entire body and this is why they are so important.

Any athletic program contemplates Squats, Deadlifts, Olympic Liftings as fundamentals, in order to train the main conditional capacities: strength and power. But several studies have shown that isolated training of the glutes can enhance the activation of the motor units and the recruitment efficiency. 1)“Evidence of altered corticomotor excitability following targeted activation of gluteus maximus training in healthy individuals”. (Fisher BE, Southam AC, Kuo YL, Lee YY, Powers CM). www.ncbi.nlm.nih.gov/pubmed. It means that a specific training for this muscle can improve any performance. It can also reduce the chance of injuries, because stronger glutes results in less strain in the lower back, less stress on the knee, on the Ileo Tibial Band (IBS) and on the Sacro Iliac Joint.

It also has one last benefit: it builds a wonderful butt!

Here we are going to describe the “Barbell Hip Thrust” with Beast Sensor. It is one of the most effective exercise for this purpose, because it allows a bigger range of motion compared to others (for instance “Glutes Bridge”) and to use very high loads. This last feature makes this exercise sexy for many different training goals.

You can watch a short tutorial below:

https://www.youtube.com/watch?v=hCm-70-9_XE&autoplay=0

Keep your focus on the tension in your glutes and be careful to not hyper extend your back. Like any other technical movement you need to practice it. Start with body weight, then you can, and you should, increase the load. Depending on your goal (strength, power, hypertrophy, rehab) you will vary the load, the speed, the number of repetitions and sets.

Useful tips for a correct execution:

  • Bench Height: 30-40 cm. Higher bench could make you hyper-extend your back;
  • Back: put the upper part of your back on the bench;
  • Barbell: over your hips (you can use a pad to protect the bones of your pelvis);
  • Feet: Wide stance; extra-rotation for a better activation of the gluteus; drive your heels into the floor while lifting;
  • Wear BEAST sensor on your wrist and leave your hand on the barbell till you get it done;
  • Push your hips up by squeezing your glutes.
  • if you’re using a phone mount, just place it between your feet so it will be easier to interact with it.

Velocity Based indications and general parameters:

 VELOCITY m/sNUMBER OF REPSNUMBER OF SETS TIME OF REST (seconds)
STRENGTHFrom 0,1 to 0,5Max 6 repsMin 4-5Complete (120")
HYPERTROPHYFrom 0,4 to 0,8Min 8 Max 12
Check the drop of speed (-20%)
if 0,4 -> 0,3
if 0,5 -> 0,4
if 0,6 -> 0,5
At least 4-5 it depends on the drop of velocityUncomplete (max 90" - 120")
POWERFrom 0,7 to 1,3Max 6 repsMin 4-5 Complete (120")
REHAB (Body weight)From 0,5 to 0,7From 10 to 15Min 3Complete (120")

 

 

References   [ + ]

1. “Evidence of altered corticomotor excitability following targeted activation of gluteus maximus training in healthy individuals”. (Fisher BE, Southam AC, Kuo YL, Lee YY, Powers CM). www.ncbi.nlm.nih.gov/pubmed.
Martina Marson

by Martina Marson

From kick boxing to free style wrestling, through functional and strength training. Beast Sensor addicted. Training is my job, my passion and my life.