Journal of Strength and Conditioning Research, 31(4), 999-1008. de França, H. S., Branco, P. A. N., Guedes Junior, D. P., Gentil, P., Steele, J., & Teixeira, C. V. L. S. (2015). While I wouldn’t expect to see massive gains as there’s not a ton of carryover between exercises here, we still somehow get opposing results with the squatters making significant gains in hip thrust 1RM. While the strength numbers are more interesting, let’s get back to the matter at hand: glute growth. Lifters' landmine squat and landmine press are a lot more even strength-wise than they are when done the standard way. If not, you have work to do. While I find that being critical of researchers does little for the community, these findings and suggestions are simply absurd and highlight a common chasm between researcher and athlete. Barbell thrusters are great for those who can do them with excellent form, but not for most lifters. For now, I wouldn’t take too large of stock in this particular study, but it does help set the table for future investigations, which is an incredibly important component of research. So, wait… Squats are better for glute growth … However, with a leg press, you can focus the effort on mainly just the legs. In short, it’s the first study of its kind comparing glute growth between squats and hip thrusts. (2020) study. Hack Squat Machine Vs Leg Press Although the squat is much more comprehensive and uses the hips, torso, and core muscles to support your body as you perform the squat. The thruster is a well-known compound exercise that’s part of the CrossFit workout program. Here are some practical, highly-effective nutrition tips in just one or two sentences. Your choice. As always, you should never do just one exercise to develop a given muscle group. So let’s break it down step-by-step. Push Press vs Thruster . Many lack the mobility to squat with a complete range of motion and good form. B. Volume men  3. In order to achieve a good rack position, most lifters will do better taking a few fingers off the bar. Below is a step-by-step guide on how to properly set up and perform the thruster, more specifically the barbell thruster. Training was performed once per week with six sets on each exercise per week. Make gains faster. are now the center of discussion in a white paper penned by a handful of big names in the strength and conditioning research field. Now contrast that with an overhead press grip where you're gripping the bar tight, the elbows are in line with the torso. Try these five proven exercises. Int J Sports Med Article in Press, 2020. Kubo, K., Ikebukuro, T., & Yata, H. (2019). Charlie performs double duty by being the Content Manager for The Muscle PhD as well as the Director of Human Performance at the Applied Science and Performance Institute in Tampa, FL. Thrusters require holding the bar with a press grip, which makes the front squat very uncomfortable on the wrists and also makes it hard to keep an upright torso because you can't keep your elbows up. You don't need a ton of equipment to build impressive quads. This makes it infinitely easier to keep an upright torso while you're squatting. The squat creates greater muscular damage on the glutes, which is another mechanism for muscle growth. Do it when standard squats fall short. We’ll keep you guys updated on the progress of these retractions or Barbalho et al.’s rebuttal(s) to the white paper. Lead Photo Credit: Again Faster Equipment (Judah Boulet at CrossFit Providence). For all intents and purposes, their white paper is essentially a mash-up of advanced statistical analysis of the raw data produced by Barbalho et al. Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., McMaster, D. T., Reyneke, J. H., & Cronin, J. [New study review]. Good front squats require holding the bar in the rack position, which is very different from the grip you use for overhead presses. As you can see in the picture, the back squat group made much better quad, glute, and squat 1RM gains whereas the hip thrust group only made slightly better (but not significantly better) gains in hip thrust 1RM. Squat VL was 25,143 kgs whereas hip thrust VL was 58,978 kgs. Nope. Twenty-two participants were divided in two groups: BS group (n=12, 26.4±1.32 years, 171.8±3.79 cm, and 69.5±4.9 kg) performed the BS exercise and HT group (n=10, … They split the women into two groups; one group performed solely back squats for 12 weeks whereas the other group performed just hip thrusts for 12-weeks. Menno didn’t seem to have any problems with the statistics or study methods. For a muscle to experience greater mechanical tension, it should A) be active, and, B) be in a position in which it is greatly contributing to force production (AKA, a large internal moment arm). To appease the nerds, Charlie is a PhD candidate in Human Performance with a master’s degree in Kinesiology and a bachelor’s degree in Exercise Science. It's important to achieve full hip extension at the top part of the squat, but a lot of people stay in hip flexion and never go that last little bit, especially during sets of higher reps. By adding the press to the landmine squat, it forces you to bring your hips through at the top. In a 2016 study by Rossi et al., it was found, as you’d expect, that squatting improved squat strength and leg pressing improved leg press strength. These women were mostly in their mid- to late-20s and had back squat and hip thrust 1RMs of around 92kg (202lbs) and 99kg (218lbs) respectively. 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