Effects of a Six-Week Hip Thrust vs. Front Squat Resistance Training Program on Performance in Adolescent Males: A Randomized Controlled Trial

Abstract

Objectives: To compare the ergogenic effects of back squats, deadlifts, and hip thrusts. Design: Pilot randomized-controlled trial Methods: In order to determine the feasibility of such a large training study, a pilot study was carried out with 26 male and female participants (age = 22.15 ± 2.2 years; height = 180.17 ± 8.37 cm; body mass = 87.27 ± 15.72 kg). Subjects performed squats (n = 8), hip thrusts (n = 8), deadlifts (n = 6), or nothing (control) (n = 4) for three training sessions a week, for six weeks; thereafter , measures of sprinting performance, vertical jump, broad jump, strength, and change of direction were compared to base-line. Results: This pilot study was carried out successfully. Effect-sizes, medians, and interquartile ranges for all possible comparisons have been presented for power analyses. Conclusion: Although all of the studied interventions show promise, larger investigations are necessary in order to draw more definitive, applicable conclusions. (Journal of Trainology 2017;6:13-17)

Effects of Hip Thrust Training on the Strength and Power Performance in Collegiate Baseball Players

“…This finding is similar to that of Contreras et al [13], who found a significant increase (29.95%) in HT 3RM strength after 6 weeks of HTT. The outcome measure of squat performance also improved after our training program.…”

“…In this study, following the HTT, back squat strength greatly increased showing a 30.77% improvement on an average. The result is similar to that of Contreras et al [13], who demonstrated a 6.63% improvement on an average in front squat strength after 6 weeks of HTT. The greater improvement in squat strength in our study than that found by Contreras et al [13] may be attributed to the difference in assessment based on the squat types (back squat vs. front squat).…”

“…Subjects then were instructed to jump as high and as fast as they could and attempt to make contact with the middle finger at the highest possible point on the wall; the difference between the ink marks was recorded as the vertical jump height. Horizontal jump distance was measured by calculating the difference between the starting heel position and the landing heel position of the most rearward landing foot [13]. Subjects were given 3 trials to reach their maximum height and distance.…”

“…The procedure for testing was according to Contreras et al [13]. The barbell HT was performed by having the upper backs of subjects on a bench (Fig.…”

“…However, studies using the HTT method to improve these two areas of performance are limited. Contreras et al [13] compared the effects of 6-week HTT versus a front-squat resistance training program on performance in adolescent males. In their study, a within-group effect on HT 3 repetition maximum (3RM) strength, front squat strength, vertical jump, horizontal jump, and 10-20 m sprint times showed improvement.…”