Get faster with weighted hip thrusts!

One of the weighted exercises that seems to be underrated when it comes to developing lateral speed is the weighted hip thrust. It is a simple movement that will incorporate the use of the glutes, hamstrings and hip flexors that will allow you to use more strength and execute more power when running.

The more power your legs can execute, the longer your running stride will be and the faster you will run. You will also be able to run more efficiently because you will be using less energy and taking fewer strides.

In this post, I want to show you a couple of variations that you can incorporate into your speed and development training.

Body weight hip thrust

Start by doing the movement with just your bodyweight. You want to place your body on something sturdy like a bench. Let your back rest on the bench and have your feet flat on the floor. You will be pushing your pelvis up, but you will be pushing through your heels.

Push until your hips come forward. You should feel your muscles activate.

You can see a good video demonstration below.

Weighted hip thrust.

This is the same, however you will do the movement with a barbell. Add enough resistance weight for you to do the movement. To avoid the weight adding too much pressure on your hips, use a foam protector or yoga mat to protect your body against the force of the weight.

You can see a video demonstration below.

Single leg hip thrust

When you feel more confident, start incorporating the single leg hip thrust into your routine. Make sure you straighten out your leg and push through your glute.

You can see a video demonstration below.

Repetitions and sets.

You want to aim to do 8-10 repetitions and you want to do 3 sets for each exercise.

When you are doing the movement, you want to build your explosive strength, so make sure you power through your hips with the resistance weight.

When you feel like the intensity is becoming too easy, increase the resistance weight.

The improvements and gains should carry over to your other weightlifting exercises such as the power clean, deadlifts and squats.

You should also notice improvements in your plyometrics, sprinting and jumping ability.

If you would like to get faster, buy the training guide for beginners for $9.99.

If you are more advanced, then invest in the Sub-11s training sprinting plan for $150.

Would you like to improve your sprinting speed?

You can buy the following items to help you greatly improve your sprinting speed and performance.

Clyde Hart’s Speed Development

Clyde Hart 200/400m speed development training
Clyde Hart 200/400m speed development training

Clyde Hart is the mastermind behind Michael Johnson’s 200m/400m double at the Atlanta Olympics back in 1996, where Michael Johnson ran 19.32s for the 200m and 43.49s in the 400m.

The training focuses on developing speed endurance to help you run faster.

This training is for advanced athletic sprinters.

Click here to buy it on Championship Productions.

Fuel for sprinters.

Fuel for sprinters.

If you want to excel in your sprinting performance, you need to train well. But to train well, you need to fuel your body with the carbohydrates, proteins, and fats that will allow you to excel.

Click here to get the nutrition guidance required to take your performance to the next level.

Want to run 10.99s or faster in the 100m?

Sprinting program

Get the complete sprinting program that will help you achieve this.

Click here to buy the sprinting program.

Just starting your sprinting journey?

If you are a beginner to sprinting, use this guide to help you improve your speed and power instantly.

How to run faster (For beginners only!)

Want to see more items that can help you with your athletic performance?

Click here to see the items on the shop on Fastrunning.club