T Nation

Weighted Hip Thrust to Increase Deadlift?


#1

i have fairly weak glutes! just wondering if anyone has tried hip thrusts to increase deadlift and if it works?


#2

I did hip thrusts for awhile. My deadlifts progressed naturally, but no faster than typical. I did put good size on my glutes though. I think the good morning has much better carry over. Once I got to 3 plates on hip thrusts I felt like my pelvic bone was getting pulverized and it wasn't worth the damage anymore.


#3

fair play, cheers, yeah my lockout isnt the problem on the deadlift so im not sure if it would carry over, i jus need more power getting the weight off the ground. hip thrusts do look challenging though


#4

They can do wonders for ones squat (they did mine) and maybe sumo pull, but I'm not sure about conventional dead. Try it and see.


#5

I tried them for a while to push my DL numbers, but I really wasn't impressed by the carryover. I eventually was able to get some decent numbers but there was no correlation to my pulling strength. It's probably good for bringing up severely lagging glutes (maybe to re-train them after an injury) but I'd be more inclined to use it as an activation exercise as part of your warm-up to help you get better hip extension. Bear in mind, though, that unless you try it you won't know what the effect is on your numbers. Might work, might not....


#6

If the initial drive off the ground is the problem, lagging quads possibly? This is assuming you are a conventional puller.

If not, my mistake.


#7

x2 Weak glutes typically translates to weak lockout. But that's not your problem.


#8

Reactive strength training would help from off the floor wouldnt it?


#9

I'd rather plow a chick than dry hump a barbell. Maybe your goals are different.

Jason


#10

hhahahaa ^. Yeah ill try some speed pulls instead, thanks