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Improve hamstring and hip extension strength with low load BFR Hip Thruster

Episode #17

Hi,

This is the last episode for 2020 and brings to a close a big year for me. I've started my accredited BFR workshop, seen BFR Podcast and the product demand grow. I've also designed my first piece of strength training equipment called the G-Thruster. It is a machine to help with the Hip Thruster movement and the feedback has been great. So today's episode is a case study looking at how using the Hip Thruster (G-Thruster) could be utilised to improved strength and hypertrophy of the lower body. 

It utilises a high-frequency (daily) and low load training methodology as per other BFR studies. Other strength-based studies (i.e.Squat, Leg Extension and Bench Press), high frequency (daily or twice daily) training using low load BFR has reported significant improvements in muscle hypertrophy and strength measures.

This case study also incorporates a few other important points:

  • The muscular response to BFR training has been shown to be both distal and proximal to the cuffs. Furthermore, it is the exercise that uses specific muscles that gets the desired response. In other words, if you want response of the gluteals with BFR you need to incorporate Hip Extension and Glute biased exercise.
  • Hip thruster movement has been shown to be an effective PAP for sprinting, which leads to a potentially good exercise to incorporate into strength training programs. Furthermore, the hip thruster is a great strength stimulus for athletes who can't load heavy axially through the spine (e.g. squat).

The case study involved the following:

  • 2 weeks - daily (3 x week - twice daily)
  • Hip thruster - double (+40kg) and single leg (+20kg)
  • Reps x sets - Set 1 = 20-30reps, Set 2-4 = 10-15reps
  • BFR - continuous pressure (50% AO) using a 10cm wide cuff
  • Measurements:
    • Girth: Glutes (max circumference) and thigh (3 points: proximal third, mid-thigh & distal third)
    • Strength measure - Single Leg isometric maximal force output
      • Glute (knee at 90deg) 
      • Hamstring (knee at 170-180 deg)

Although the case study on me, my measurements are relatively stable so any changes would be due to the new stimulus.

The podcast goes through the results however I did see some very interesting girth and strength improvements lending support to using this type of training for athletes that are injured or trying to quickly accelerate change during specific time periods.

In closing for the year, thank you for your support. I appreciate your interaction and comments.

See you in 2021 for a bigger and better year.