Bret Contreras: The Importance of Load Vector in Sprinting Enhancement.

[Race_Radio]

@ollie

I don’t have a problem with checking out this info but enough of Mike Boyle and some of these other clowns being experts on speed. Have they trained even one sprinter? Why haven’t these guys, who train a ton of athletes, widely publicized documented improvements?

Certainly a good point.

@star61

Even if hip thrusts hit the glutes harder than other posterior chain exercises, which I don’t think has been “scientifically” establshed, it wouldn’t make them a better alternative to squats.

The only “scientific research” I have come across regarding Mean/Peak activation %'s:

Original Link: http://www.t-nation.com/free_online_article/sports_body_training_performance/advanced_glute_training

And…

Original Link: http://www.elevatingfitness.com/article/i-am-glute-guy-and-here-are-my-secrets-04262010

@Bret Contreras

A few months ago I decided to conduct a unique experiment where I placed electrodes on the glute medius, upper glute max, mid glute max, and lower glute max and performed a variety of hip extension, hip abduction, and hip external rotation movements while measuring the electromyography (EMG) activity in the various muscle parts. Here is a chart that shows the results of the experiment (the top number is the mean or average activation according to maximum voluntary contraction (MVC) while the bottom number is the peak or highest activation according to MVC):

The winners.

Based on this experiment, here are the top three exercises in terms of mean and peak activity for each muscle part:

Glute Medius.

Mean: Quadruped Hip Circle, Band Standing External Rotation, Barbell Hip Thrust.

Peak: Quadruped Hip Circle, Quadruped Band Donkey Kick, Quadruped Hip Extension.

Upper Glute Maximus.

Mean: Barbell Hip Thrust, Band Skorcher Hip Thrust, Quadruped Hip Circle.

Peak: Quadruped Hip Extension, Barbell Hip Thrust, Bird Dog.

Mid Glute Maximus.

Mean: Band Standing Hip External Rotation, Band Skorcher Hip Thrust, Barbell Hip Thrust.

Peak: Band Standing Hip External Rotation, Band Skorcher Hip Thrust, Cable Standing Hip External Rotation.

Lower Glute Maximus.

Mean: Deadlift, Band Hip Thrust, Band Standing Hip External Rotation.

Peak: Single Leg Hip Thrust, Shoulder Elevated Single Leg Hip Thrust, Deadlift.