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Author Topic: Hip thrust and glute science  (Read 27004 times)

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seifullaah73

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Re: Hip thrust and glute science
« Reply #30 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:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: Hip thrust and glute science
« Reply #31 on: May 12, 2013, 08:39:25 am »
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Quote from: Raptor on May 12, 2013, 06:01:12 am
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.

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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

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Re: Hip thrust and glute science
« Reply #32 on: May 12, 2013, 02:56:39 pm »
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Try going beyond parallel, the quads actually activate more with better depth.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

seifullaah73

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Re: Hip thrust and glute science
« Reply #33 on: May 12, 2013, 03:23:54 pm »
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Quote from: Raptor on May 12, 2013, 02:56:39 pm
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.
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

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Re: Hip thrust and glute science
« Reply #34 on: May 12, 2013, 03:53:12 pm »
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Um... how about using a weight you can control? How's that for an idea?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

seifullaah73

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Re: Hip thrust and glute science
« Reply #35 on: May 13, 2013, 03:46:30 pm »
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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 »
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

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Re: Hip thrust and glute science
« Reply #36 on: May 13, 2013, 04:56:43 pm »
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I... I just don't...
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

LBSS

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Re: Hip thrust and glute science
« Reply #37 on: May 13, 2013, 05:17:07 pm »
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Quote from: Raptor on May 13, 2013, 04:56:43 pm
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.
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