When we are already performing back hypers, reverse hypers, squats, deads, glute activation exercises will barbell hip thrusts and bridges add anything extra to our power? I am wondering this is relation to inner range but especially outer range as in the top of the pull.
This was part of the argument in the article ‘Dispelling the Glute Myth’ by Bret Contreras Dispelling the Glute Myth
how is what you are doing working out for you? is lack of glute power limiting your lifts?
i don’t do back hypers or reverse hypers… i do x band walks - but the point of those is to activate the medial glute stabilizers rather than glute max… i find that i don’t use my glutes to drive up properly on squats… and i need to be pretty careful to lock out my deadlift properly using my glutes rather than hyperextending my back…
do barbell hip thrusts help me??
YES!!
you??
who knows…
I have had poor glute activation when sprinting (as when the leg is straight under the body) and so I am thinking the same will apply to oly lifts especially at the top of the movement.
i have that, too. i’ve thought that poor glute activation might be partly responsible for my habit of not finishing the pull properly. along with short hip flexors, of course. i find one legged step ups pretty useful, too (high step to activate the glute).
i suspect if i did these regularly it would help me, but i’ll admit i’m not very good with them. feel like a bit of a doofus with the hip thrusts and a bit lazy with activation exercises more generally.
i’m not sure about back hypers and reverse hypers. why do you do them?
Back hyper and reverse hyper to work the glutes and hams in the upper range of oly lifts including hip hyper extension. This is also very important in sprinting. Squats and deads work more for the initial pull from the floor and similarly for the acceleration phase in sprinting. That above article explains much the same.
I’ve done them, only because I find it difficult to activate my glutes. Whenever I do them, though, I find myself thinking “why am I not squatting right now?”
Also, doing them with poor glute activation caused me to just use my low back, instead of actually prompting activation. Myofascial release with a lacrosse ball has been much more beneficial in that regard.
you have to work in the problem range, otherwise you will not benefit. So yes they would work if that is where your problem is, granted you focus on the movement.
[quote]bcingu wrote:
I’ve done them, only because I find it difficult to activate my glutes. Whenever I do them, though, I find myself thinking “why am I not squatting right now?”
Also, doing them with poor glute activation caused me to just use my low back, instead of actually prompting activation. Myofascial release with a lacrosse ball has been much more beneficial in that regard.
[/quote]
I also had a great physio give me some glute activation exercises which definately helped and the weights then made me very strong in this range.
when we finish the pull… should the leg be back slightly behind the torso in hyperextension - or not?
one of the things that was meant to be good about hip thrusts (done leaning back on a bench) rather than bridges (on the ground) was that one was better able to get the hyperextension on the bench version. i think that was meant to be the main virtue of hip thrusts over other exercises for the glutes, too… the idea that you can better hyperextend which recruits the glutes more (bigger ROM) than the other exercises.
i’ve found that if i load up the hip thrusts… i eliminate the hyperextension. or if i’m not super picky about it then i’ll start using my lumbar spine to move for the lockout. being superpicky… is it training a full ROM that is used for oly lifting but isn’t hit with other glute exercises??
i don’t know.
is that kind of what you meant with your question??