Most athletes avoid lifting during the season. Huge mistake. The best athletes still lift during the season. They just change their exercises, volume, and intensity so they don’t over train. Not only does it help reduce injuries and correct imbalances, but it can actually improve performance on the court/field.
I love the hip thrust. We use it for almost all of our athletes. However, if done incorrectly, it can really screw an athlete up. Those with poor hip extension will compensate with lumbar extension. Not good. Those with weak glutes will let their hamstrings do most of the work. Not good. When done right though, it’s a fantastic exercises for almost every athlete at every level.
Do you see a trend yet? Almost all of our athlete articles involve the posterior chain, specifically the glutes. Be afraid of the athlete with a well developed posterior chain, not one with big biceps.
Nick Tumminello and Dr. Esacamilla discuss how varying the foot position on the glute bridge affects different leg muscles. This is one of our first exercises we use for all of our athletes. If done correctly, it’s a great way to wake up the glutes. We don’t load our athletes in the hip thrust until they can bridge properly.