When it comes to athletic and functional performance, the hip is by far the most important joint. Almost all athletic performance, including sprinting, jumping, throwing, Olympic weightlifting and powerlifting, depends upon the ability to generate force at the hip. Functional movements, such as walking, squatting, and hingeing follow a very similar pattern. Stuart McGill, a world expert in low back pain and spine rehabilitation, once said:
In my world of enhancing back performance, the hips are the engine room to power the stiffened chassis of the core (Stuart McGill)
In other words, the hip muscles provide the force that drives athletic or functional performance, while the trunk muscles hold the body stable. For strength coaches, personal trainers, athletes and physical therapists, learning about the role of the hip muscles is therefore of great importance for helping improve athletic and functional performance in any lower body movement.
Learn about the role of the hip in athletic performance
Regular S&C Research contributors and biomechanics experts Bret Contreras and Chris Beardsley spent a whole year summarizing all of the important research about the role of the hip in athletic performance. There was so much research to summarize that they published their fully comprehensive guide in two 300-page, full-color instalments.
Volume 1: Hip Extension Torque sets out the role of the hip in each sport and movement. It details all of the research comparing hip moments across a range of key actions and exercises, and across a range of loads and speeds. This helps us understand exactly how the hip drives athletic performance and which exercises are likely to be best for maximising gains in strength and power.
Volume 2: Hip Extensor Training explains how to train the hip muscles most efficiently, by examining the anatomy, muscle fiber type, and muscle architecture of the prime movers, and by exploring studies in which their muscle activity is investigated during common exercises. This helps us understand exactly which exercises to program and what repetition ranges and loads to use, so that we can achieve maximum hypertrophy most efficiently.
Buy both books TODAY for 30% OFF!
Normally, the retail price of both e-books is $49.95, or $99.90 for both. Today, you can buy both together for $69.90, which is 30% off! Don't miss this opportunity to invest in your biomechanics education.
Volume 1: Hip Extension Torque
The first e-book, Hip Extension Torque, covers three important areas. Firstly, it guides you through the basic biomechanical concepts that are important for all muscles and joints (muscle architecture, joint moments, the length-tension relationship, and the force-velocity relationship). Secondly, it covers key issues that are only relevant to the hip (such as pelvic tilt and hip range of motion). Thirdly, it summarizes all of the research into the turning forces (torque) produced during athletic movements involving hip extension, such as sprinting, jumping, and resistance training exercises like squats and deadlifts. Here is the full chapter listing:
- What is hip extension and hip extension range-of-motion?
- What is pelvic tilt?
- What is muscle architecture?
- Which are the hip extensor muscles?
- What is the length-tension relationship?
- What is the force-velocity relationship?
- What is hip extension torque?
- How does the degree of hip flexion affect the strength of the hip extensors?
- What effect does knee flexion have on hip extension exercises?
- What effect does the direction of force have on hip extension exercises
- How can we estimate torque for various movements?
- What is the hip extension torque during functional activities?
- What is the hip extension torque during high velocity activities?
- What is the hip extension torque during high force exercises?
- How does the proportion of hip extension torque change with increasing load/speed?
- What are the directions of future research?
What did the reviewers say?
Hip Extension Torque was reviewed by Dr Stuart McGill when it was published and he was impressed enough to say:
Those wanting to be expert in training athletic potential will learn a great deal about the foundational mechanics of the hip musculature from reading Hip Extension Torque (Stuart McGill)
Hip Extension Torque was also reviewed by Dr Brad Schoenfeld, and he said:
Hip Extension Torque is the premier resource for training the posterior chain. You’d have to spend thousands of hours combing through the literature to learn the information synthesized in Bret and Chris’ e-book. And even if you did, you wouldn’t gain the insight to practical application afforded by these two leading experts. I can’t recommend this product highly enough (Brad Schoenfeld)
Volume 2: Hip Extensor Training
Once you have read Hip Extension Torque and have a good grounding in the role of the hip in athletic performance, you can start Hip Extensor Training and learn about the most efficient ways to train each of the hip extensor muscles (primarily the gluteus maximus and hamstrings). Hip Extensor Training details the in-depth anatomy for each of the hip extensors, as well as all of the important electromyography (EMG) studies. EMG studies investigate the neural drive to a given muscle during an exercise, often at different points in the range of motion. They can tell us how effective an exercise is for increasing muscular strength and size. Here is the full chapter listing:
- What principal actions do the hamstrings perform?
- What is the anatomy and architecture of the hamstrings?
- Why are hamstring length and flexibility important?
- How do the hamstrings function during sprinting?
- What do we know about hamstring injury?
- Which dynamometer positions produce the greatest hamstring EMG activity?
- Which exercises produce the greatest hamstring EMG activity?
- Which exercises produce the greatest hamstring activity according to N=1?
- What principles inform an optimal hamstring hypertrophy program?
- What is the anatomy and architecture of the gluteals?
- Which exercises produce the greatest gluteus medius EMG activity?
- What principles inform an optimal gluteus medius hypertrophy program?
- Which joint angle positions produce the greatest gluteus maximus activity?
- Which exercises produce the greatest gluteus maximus EMG activity?
- Which exercises produce the greatest gluteus maximus activity according to N=1?
- What principles inform an optimal gluteus maximus hypertrophy program?
- Should we perform gluteal activation and cueing?
Buy both books TODAY for 30% OFF!
Normally, the retail price of both e-books is $49.95, or $99.90 for both. Today only, you can buy both together for $69.90, which is 30% off! Don't miss this opportunity to invest in yourself.