Hip Thrust: Great For Hypertrophy, Not So Great For Speed

bretcontreras.com

"In the first study, 20 college male baseball players hip thrusted 3 times per week for 8 weeks in a progressive, periodized fashion and took their 3RM hip thrust strength from 295 lbs to 392 lbs (36% gain) and their 1RM parallel back squat strength from 185 lbs to 237 lbs (31% gain), with no improvements in vertical jump, broad jump, or 30m sprint speed. In the second study, 21 university athletes (15 males and 6 females) hip thrusted 2 times per week for 8 weeks in a progressive manner using a 5 x 5 loading scheme and took their 1RM hip thrust strength from 356 lbs to 453 lbs (27% gain), with no improvements in 40m sprint speed."

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