Enhancing Glute Strength with Explosive Hip Thrusts

Barbell hip thrusts are a popular method among fitness aficionados, ranging from athletes to fitness enthusiasts, for developing strong glutes. Recent advice from fitness professionals suggests that incorporating a specific technique can maximize the effectiveness of this exercise.

Introducing the Top Hold Technique

Dr. Andrew Lock previously recommended that hip thrusts should conclude with a straight line from shoulders to knees at the peak of the lift. Building on this foundation, Coach Billy Coffey from Pinpoint Athlete in Australia has introduced a pivotal addition that could significantly enhance strength gains and explosive power, particularly beneficial for athletes in contact sports.

The Execution of an Explosive Hip Thrust

In a demonstration shared on Instagram, Coffey illustrates the technique by using a support box for the upper body while positioning the barbell across the lower abdomen. The lifter then lowers the bar until the weight plates tap the ground. “Then bang,” Coffey instructs, as the lifter explosively raises the barbell. At the top of the lift, the key modification is to pause and brace the barbell. Coffey emphasizes, “That hold, that brace, that’s really important.”

Advantages of Adding a Hold at the Peak

• Increased Muscle Tension: Holding the barbell at the top engages your glutes more effectively, ensuring they bear the load rather than your lower back.
• Improved Stability: The brace position promotes the recruitment of stabilizer muscles, enhancing overall balance and form.
• Effective Training Frequency: For optimal results, incorporate this exercise into your routine two to three times a week, performing 3 sets of 8 to 12 repetitions.

When executing the move, ensure you select a manageable weight and focus on proper form before adding more plates to minimize the risk of injury. The technique demands a powerful push through the heels during the upward drive, followed by a controlled hold at the top. Coffey describes this combination as “Explosive glutes mixed with an isometric brace is a high-quality technique.”

Conclusion

By implementing this isometric hold into your hip thrust routine, you can significantly boost your glute strength and explosivity. To stay updated with innovative training techniques and insights, consider following Coach Billy Coffey’s work on Instagram.