The back squat and deadlift are common resistance training exercises used by Strength and Conditioning professionals to enhance lower body strength and sport performance. A relatively new exercise, the hip thrust, differs from both the squat and deadlift due to its horizontal loading pattern. It may, therefore, potentially impact sporting performance uniquely. The aim of this study was to compare the effects of six weeks of resistance training in the back squat, deadlift, or barbell hip thrust on jumping performance, sprinting speed, change of direction, and strength. Twenty-six subjects (n=26; age=22.15 Â±2.2; height=180.17cm ±8.37; weight=87.27kg ±15.72) twenty males and six females, with at least 1 year of resistance training experience were recruited and split into 4-groups â€“ Back Squat (BS) (n=8), Deadlift (DL) (n=6), Hip Thrust (HP) (n=8), and Control (C) (n=4). Subjects were pre and post tested for sprinting speed (40-yard and 10-yard sprint), jumping performance (countermovement jump and broad jump), change of direction (COD) (5-10-5), and a repetition maximum (RM) in the back squat, deadlift, and hip thrust. Subjects in the BS, DL, and HP performed a 6-week condensed linear periodization resistance-training program with training consisting three days per week for a total of 18-training sessions. No significant change was found between any of the speed, jumping, or COD test results. The BS and HP groups showed significant (p â‰¤ .05) increase in squat strength and hip thrust strength respectively (BS =+13.92kg; HP =+17.05kg). Although significant differences were not observed in the performance test between experimental groups, small effect change were seen in various performance tests. The DL group was more effective compared to the other experimental groups in the CMJ and deadlift strength (CMJ =+2.37cm; DL =+12.88kg). The BS group was more effective compared to the other experimental groups in the 5-10-5 and squat strength (5-10-5 =-.14sec; BS =+13.92kg). The HP group was more effective compared to the other experimental groups in the broad jump (BJ), 10-yard sprint, 40-yard sprint, and hip thrust strength (BJ =+10.51cm; 10- yard =-.02sec; 40-yard =-.08sec; HP =+17.05kg). It was, therefore concluded that each major exercise may influence performance test differently, and more experimental research needs to be done to find these relationships. It was also recommended that all exercises (BS, DL, and HP) be incorporated in athletic conditioning programs as athletes benefit from each differently.
Date of publication
Zweifel, Michael, "Effects of 6-week Squat, Deadlift, and Hip Thrust Training Programs on Speed, Power, Agility, and Strength in Experienced Lifters" (2015). Health and Kinesiology Theses. Paper 4.