I have been thinking about the subject for some days now. First of alle i was a bit to conlusive with my earlier remarks.
This is not an argument for og againt hip hyperextensions exercises
Bret just postede another link on t-nation.
“Anteroposterior bent-leg exercises involve hip hyperextension with bent knees. They’re loaded from front-to-back and work the upper glutes in addition to the lower glutes. They’re the best total glute activators because the knees stay bent, which decreases hamstring involvement and forces the glutes to pick up the slack.
They’re bent-leg contracted-position hip extension exercises which produce the highest levels of both mean and peak glute activity because the glutes are worked pretty hard at the bottom of the movement but especially hard at the top of the movement at the hyperextension range.
Due to this phenomenon, muscular tension never subsides and blood is literally trapped and incapable of escaping. This explains why hip thrusts and pendulum quadruped hip extensions produce the greatest pump, burn, and cramping sensation out of any other hip extension exercises; the constant tension pools the blood which can be good for occlusion/hypoxia and fascial stretching, in addition to being good for both sarcomeric and sarcoplasmic hypertrophy.”
I have seen studies on this before, but comparing to deep squats the hyptrofie gains must be minimum? any comments?
In brets artikel he referes to hip hyperekstension being a part of maxV sprinting. In fact sprinting from mid stance to toe off is, hip hyperekstension + internal rotation in maxV. This makes hip thrusts less specifik because they are performede with external rotation. One leggede hip thrusts (with internal rotation) would be more specifik.
1. Is hip ekstension internal rotation, power, a limiting faktorer for top speed sprinting?
2. Which part of the force velocity kurve is relevant to train to improve this movement?
3. Which part of the force velocity kurve is this movement safe to train with?
What do you think???
(sorry for spelling and gramma, English is not my first language).