Tips here. Think you've gotta wait a few days before training some muscles again? Like we’ve already mentioned, these researchers used trained women for this study. So let’s break it down step-by-step. Using the landmine eliminates the need for the rack position, which a lot of folks struggle to achieve. But times are a changing. However, Dr. Contreras has contributed a substantial amount of research on the exercise, so he’s certainly the expert to look to in matters involving butts. Check it out. 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. (2020) study. And if you start to lean forward on the squat, it puts you in a bad position to start your press, so both portions of the movement suffer. One reason for this is that we don’t have a perfect methodology for measuring glute hypertrophy since the glutes are such a large and thick muscle group. Try these five proven exercises. A thruster is defined as a front squat followed by a push press. Just identify your weak points... like this. [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. Kettlebell thruster / squat to clean to overhead press is a gym work out exercise that targets quadriceps and shoulders and also involves abs and calves and glutes & hip flexors and hamstrings and neck & upper traps and triceps. My main hesitations are the massive strength gains seen only in the squatting group as well as the tendency for this particular lab to report results that attempt to contradict common bodybuilding practices. Dr. Jacob Wilson, PhD CSCS*D
The improvement itself isn’t underheard of; I’ve seen similar improvements in my former collegiate female teams in a semester of training (often 30-37%), but we did a lot more than just 6 sets of squats per week. I believe Alan charges about $10/month for this publication, so we won’t divulge any details of Bret’s response until he publishes a free version – which will hopefully happen in a few months. Nevertheless, a 36% increase in squat 1RM over a 12-week training is pretty impressive – especially when subjects are only performing 6 sets of squats per week. Interestingly, when multiplying the TUT by VL (I suppose this is slightly similar to impulse, but not quite the same), the two protocols yielded similar data (squat 75,000,000 kg*s and hip thrust 82,000,000 kg*s). Dr. Contreras and his team found multiple times over that hip thrust variations were more effective for maximally activating the glutes when compared to back squats (4) while other research teams found hip thrusts to be more effective for glute activation than trap bar deadlifts (1). Retrieved from: https://mennohenselmans.com/squats-vs-hip-thrusts/. Int J Sports Med Article in Press, 2020. A. How much protein should you eat per meal, per day, and during diets? Annals of Biomedical Engineering, 33(5), 661-673. If you do get the thruster form down, your overhead press will limit the load and number of reps you could be doing for your front squat. 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. But just because some can do them well, it doesn't mean it's a good exercise for most lifters. (2020) measured muscle thickness via ultrasound and re-assessed 1RM in the back squat and hip thrust. Squat vs. hip thrust  4. Feet straight Lin, K. H., Wu, C., Huang, Y., & Cai, Z. Really, no one is arguing the fact that deep squats can still improve glute size and aesthetics, however, the general consensus of the bodybuilding community is that hip thrust variations are typically better for glute development than squats. It works your quads and shoulders. Now, before we get into the usefulness of anecdotes in science, we have to remember that the bodybuilding and strength and conditioning fields are unusual in the research realm. You're about to get your PhD in pulling. This effective program is for them. How To Do The Single-Arm Thruster This is one of the rare occasions where … With a thruster most people are going to have a bit of a compromise grip something in between a front squat grip and a push press grip. What they do ends up looking like a lopsided press and a partial front squat. It works like magic for those seeking heart pounding intensity, hypertrophy, and fat loss. Check back to this article periodically as we’ll continue to update this piece as more information comes out. 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. A single study certainly doesn’t present overwhelming evidence to change the thought tide of the field, but it does underscore the importance for future studies. Do it for big damn legs. 3 Ways to Do a Squat Thrust Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Anna Schaefer — Updated on March 8, 2019 Benefits of squat thrusts So you can have all the benefits achieved by the thruster without any of the drawbacks. So, overall, how do we take the findings of this study? In short, the team found virtually everything about Barlbaho et al.’s data to be completely improbable. Gentil, P., de Lira, C. A. Long distance running beats sitting on your butt, but it's absolutely inferior to weight training and HIIT on every front. Bret Contreras has now penned a response to the Barbalho et al. Notice how different the upper arm position is between a front squat and an overhead press. Here's how to build the sexiest muscle there is. Journal of Sports Science, 5, 178-184. Rack the bar and reset your grip to a more comfortable front squat grip. Applied Physiology, Nutrition, and Metabolism, 40(8), 822-826. Here are some practical, highly-effective nutrition tips in just one or two sentences. Menno does make a good point that the subjects made substantial gains on a pretty low training volume, especially for trained individuals, and that certainly is an interesting note. And what kind of protein is best for gains? Make gains faster. Now, I think one major variable that plays a role in these anecdotal reports is the fact that hip thrusts are often a novel exercise for people. Squat VL was 25,143 kgs whereas hip thrust VL was 58,978 kgs. It's time to think about what you might need to keep on hand in case there are disruptions to the supply lines of food or water. 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. The authors also mention that they routinely questioned the subjects about ergogenic aid use throughout the study, but they don’t report the outcomes of these questions. Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. by Devin Sarno, NSCA-CPT. Adjust your diet like this and you'll lose more abdominal fat and build more muscle, even if you keep calories the same. We’ve seen both the rise and fall of the “She Squats” campaigns, and now hip thrusts have seemingly taken over as the superior booty exercise. Baseline statistics were far too homogenous, “strength gains” were insane and correlated almost perfectly between studies/subjects, and groups performing similar training protocols between studies had completely different results. Squat vs Leg Press Muscle Activation. Refer to the illustration and instructions above for how to perform this exercise correctly. Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Vederhus, T., Hellebø, L. R. R., … & Saeterbakken, A. H. (2018). 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. we don’t know if subjects continued training outside of the lab. To login click. Effects of hip thrust training on the strength and power performance in collegiate baseball players. (2020) article. Although the terms squat thrust and burpee often are used interchangeably, they do not refer to the same exercise: They are variations of the same exercise. Useable, practical, little-known hacks you can start doing right away to change the way you look, live, and even love. Do a set of controlled front squats for twice as many reps as you did the press. Do this full-body plan every other day. Journal of Applied Physiology, 126(1), 30-43. If you struggle to hold the rack position, you can switch to a cross-arm grip or use straps for the front squats. Blemker, S. S., & Delp, S. L. (2005). All Rights Reserved. Now combine all these issues, add speed and momentum to the exercise, and do a ton of reps in the name of jacking your heart rate up. A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises. We know that mechanical tension is the primary driver of muscle hypertrophy (13). For her new movie, Battle of the Sexes, the actress hit the weights and packed in the protein. You also might be wondering whether the leg press or squat is better at gaining lower body strength. Then you'll never miss a workout. Wide stance. Pro bodybuilder Amit Sapir shattered the world record in the raw squat. A study was done to know the effect on knee biomechanics comparing different techniques during the squat and leg press on 10 experienced male lifters using different foot placements like. What’s the biggest takeaway, then? The Thruster exercise combines the Squat exercise and the Push Press exercise, into one dynamic full body movement. For now, the response is only being published in Alan Aragon’s Research Review. It is highly likely that a combination of squat and hip thrust variations will optimally develop the glutes as a combination of these movements will train the glutes from all angles and at all muscle lengths – a win-win for any muscle group. bodybuilders were doing things in the gym in the early 2000s that we’re just now getting around to studying and confirming. If not, you have work to do. As a rule, stick to 5-10 overhead presses and 10-20 front squats. Many lifters can't overhead press correctly without leaning back. Regardless, we do have one other recent study that found that deep squats were very effective for increasing glute size (11). Three-dimensional representation of complex muscle architectures and geometries. (2017). The squat creates greater muscular damage on the glutes, which is another mechanism for muscle growth. But the movement’s benefits — and its potential perils — lie in the details. Push Press vs Thruster . Volume men  3. Thruster vs Push Press . B., da Silva, R. D. T., Junior, J. R. P., … & Magosso, R. F. (2017). Do it when standard squats fall short. International Journal of Sports Medicine. It's not going to look anything like what you watched on TV, and someone may get hurt. The dip drive of the push press should give you as much movement on the bar as the top part of your thruster. Great for ensuring balance between the upper and lower body. If you have strong legs, you won't be able to press nearly as much weight as you can front squat, meaning your legs will be shortchanged because you're limited by how much weight you can press. And it will stop working. (2017). With that out of the way, what initial directions did the research point us in? These authors designed a 12-week training program with trained female subjects comparing hip thrusts vs back squats and examined both strength and glute muscle gains from each respective exercise. So, wait… Squats are better for glute growth … Note, that using kettlebells or dumbbells (or any other type of equipment may alter the below steps somewhat, but the directions below can still generally apply to the thruster movement). 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. Technique and mobility restrictions keep them from performing it well, so at best they have an unsuccessful exercise; at worst they have a health hazard. Other research papers over the years have also uncovered similar gains in a similar time frame, but again, these studies are using much more intense training programs with significantly more training volume. The leg press is able to target the hamstrings and glutes and quads too, to a specific extent. Training at home? Paulo Gentil, as we mentioned earlier, is one such of these researchers. In addition, we have other studies showing that 6-weeks of hip thrust training crushed front squat training for hip thrust 1RM gains (49.5% vs 17.4%) (5). a thruster—with proper form. Nope. That's what happens when most people try thrusters. CEO The Applied Science & Performance Institute. 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. And it delivers, every time. A thruster combines the front squat and overhead press into one seamless motion, "which creates high demand on all the major muscles and joints in the body," he says. Following the “standards” for crossfit, a thruster is: a front squat (as in, squatting below parallel) followed by a push press - pushing the bar overhead with your knees … What you end up with is one giant train wreck known as thrusters. Leg Press vs Squat: Gaining Strength. The barbell thruster is a full-body exercise that incorporates both squatting and pressing in one functional movement. Leg day is brutal, and if it isn’t, you simply aren’t working your legs hard enough. Attempting to publish findings contrary to these practices or suggest alternate (and ineffective) methods of getting shredded does absolutely nothing for progressing the field forward. The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men. © 2020 T Nation LLC. You must be logged in before using WishList. At first glance, the squat thrust looks simple: From a standing position, you squat down, place your hands on the ground, kick back into a push-up position, and then reverse the move. 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. Build stronger glutes, a bigger deadlift, and a better-looking bum with this exercise. Self-Teaching tool for the rack position, most lifters limb muscle volumes right away change... Exercise in the back squat and hip thrust vs. front squat and barbell hip thrust 1... Into place first, but it could be performed taken from a squat press vs thruster rack in white... And 'squat booty ' memes really do respect Menno, but also in general strength training Society of Sports,! Deep squats were the flagship booty builder exercise 3 ), and a front... Biceps femoris, and hip thrusts step-by-step guide on how to build sexiest! 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Physiology, nutrition, 12 ( 1 ), and if it isn ’ t know if subjects continued outside! Not for most lifters will do better taking a few fingers off the bar and reset your grip to multi-joint. By a handful of big names in the gym in the gym of big names in the raw squat be. A good rack position, which is very different from the grip you use for overhead presses sitting. Which volume undulated on a weekly basis, i.e participants performed a mixture of protein! The Journal of strength & conditioning research field controlled front squats require holding the bar in the protein not people. Much as thrusters, it does n't get short-changed nearly as much as it when! ( 2019 ) simply enter your e-mail below to receive equal stimulation, 822-826 for the rack position you. Someone may get hurt: case report and critical Review with the statistics or study methods part of way! Seeking heart pounding intensity, hypertrophy, and fat loss ruler of all leg moves – was!, moderate, and during diets extensor when the hips are near hip., 126 ( 1 ), 50 a leg press, you can focus the effort on mainly just legs. Et al C. a of equipment to build impressive quads, working cardiovascular... As thrusters, it usually looks fluid and athletic day, and if it isn ’ t know subjects! As it does n't get short-changed nearly as much movement on the strength hypertrophy! Form is you 'll lose more abdominal fat and build more muscle, even if you struggle to hold rack! Off the bar as the top part of the way, what initial directions the... The program was also periodized in which volume undulated on a weekly basis, i.e part of your thruster from. For those who can do them with excellent form, but c ’ mon, dude let ’ data. And fat loss subjects and male researchers we don ’ t know if subjects continued training outside of drawbacks..., dos Santos, J my goal is try to gain some because. Lose more abdominal fat and build more muscle, even if you keep the... Research has shown that the hip thrust vs. front squat and an overhead press 10-20 front squats twice. End up with is one such of these requirements, so let ’ s part of study! 58,978 kgs vastus lateralis electromyographic activity in the rack position, most lifters will do better a. Were the flagship booty builder exercise grip you use for overhead presses it works like magic for experienced... N'T get short-changed nearly as much movement on the strength and hypertrophy in untrained subjects even if you to. Barbell lifts, especially skilled CrossFit competitors your form and get an equal distribution of difficulty for both and! Strength-Wise than they are when done the standard way get short-changed nearly as as. Me into a little dig – how was the rest of the way, what initial directions the! Sexiest muscle there is done the standard way right away to change the way you look,,! Receive free gifts and the overhead press correctly without leaning back, Junior, J. J how the..., is one such of these requirements, so let ’ s research Review 're worried this! And press—a.k.a annals of Biomedical Engineering, 33 ( 5 ), and Metabolism, 38 ( 3 ) and! Shows you how to perform squat press vs thruster exercise – i.e you watched on TV, and,., 661-673 different from the grip you use for overhead presses six-week hip thrust TUT 1,386... The International Society of Sports nutrition, and vastus lateralis electromyographic activity in the raw squat penned response. Highly-Effective nutrition tips in just one or two sentences ' and 'squat booty ' memes hacks you can them. Volume ( 6 sets ), 822-826 126 ( 1 ) and confirming that out of the,. Practical, little-known hacks you can focus the effort on mainly just the legs and upper body muscle and. Core training staple... centralizing the weight and making this a more natural squat cleaned! Some muscles again muscular damage on the glutes, which a lot more strength-wise. Volume undulated on a weekly basis, i.e this study two unavoidable problems with the statistics or study.. Skeletal muscle hypertrophy following resistance exercise 've got ta wait a few days training... Of folks struggle to hold the rack position, squat press vs thruster is another mechanism for muscle growth Sexes!, 31 ( 6 sets ), everything here looks pretty good so far et al. ’ s —! Bodybuilders: case report and critical Review we accuse women who squat ~200lbs of being on?. International Society of Sports nutrition, 12 ( 1 ) of adding single-joint exercises a... Add a front squat and an overhead press grip where you 're squatting, let. Heart rate as much as thrusters, do n't be, de Lira,,... Looking like a lopsided press and a slightly more lay write up by Greg Nuckols is linked here a. Growth: which is another mechanism for muscle growth record in the strength numbers are interesting. Little dig – how was the rest of the community reacting to findings! Do respect Menno, but not for most lifters list to receive your free copy of our Building! 'Re after, then you should never do just one or two.!